Zwift Fondo Bambino

Plan overview

Weeks: 4

Duration: 2h 51m/week

Stress points: 161/week

Workouts: 12

Total duration: 11h 25m

Total stress points: 645

Zone distribution

Z1: 2h 57m

Z2: 3h 28m

Z3: 2h 37m

Z4: 2h 5m

Z5: 12m

Z6: 7m

26%
30%
23%
18%
2%
1%


Select a week, or scroll down to view all workouts.

Week 1

Workouts: 3

Total duration: 2h 50m

Total stress points: 135

Average workout:

Duration: 57m

Stress points: 45

Zone distribution

Z1: 58m

Z2: 55m

Z3: 41m

Z4: 12m

Z5: 2m

Z6: 2m

34%
33%
24%
7%
1%
1%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 50m

Stress points: 42

Zone distribution

Z1: 16m

Z2: 14m

Z3: 14m

Z4: 3m

Z5: 2m

Z6: 1m

31%
29%
28%
6%
4%
2%

Introductory workout for those joining Zwift's Zwift Fondo training plan.

This is a welcome workout designed to introduce you to both workout mode and our new flex-time structured training plans. This workout is designed to help you get a sense if your FTP (Functional Threshold Power) is set correctly, though it is a good workout even if you're already confident in your FTP. An accurate FTP is critical to getting the most out of Zwift's structured workouts.

For the Zwift Fondo plan, we will have three workouts a week: two interval workouts of about 50min each during the week and a long ride on the weekend.

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Workout overview

Duration: 55m

Stress points: 41

Zone distribution

Z1: 23m

Z2: 13m

Z3: 14m

Z4: 5m

Z5: -

Z6: -

42%
24%
25%
9%
0%
0%

Wk1: Workout 2 - Intervals. Part of the Zwift Fondo training plan.

The second workout in Zwift's Training Plan for our Zwift Fondo events. This workout consists of two rounds of progressively harder - but shorter - intervals in the sub-threshold zones.

Workout consists of a 5min warm-up, two rounds of 4min at 65 percent, 2min easy, 3:30 at 81 percent, 2min easy, 2:30 at 95 percent, 2min easy, and then a 3min cool-down.

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Workout overview

Duration: 1h 5m

Stress points: 52

Zone distribution

Z1: 19m

Z2: 28m

Z3: 13m

Z4: 4m

Z5: -

Z6: 1m

30%
43%
20%
6%
0%
2%

Long base ride to give the endurance needed to tackle the Zwift Fondo. Nice and steady building up that foundational fitness.

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Week 2

Workouts: 3

Total duration: 3h 5m

Total stress points: 191

Average workout:

Duration: 1h 2m

Stress points: 64

Zone distribution

Z1: 43m

Z2: 58m

Z3: 15m

Z4: 1h 3m

Z5: 4m

Z6: 2m

23%
31%
8%
34%
2%
1%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 50m

Stress points: 52

Zone distribution

Z1: 15m

Z2: 3m

Z3: 2m

Z4: 30m

Z5: -

Z6: -

29%
6%
5%
60%
0%
0%

Long tempo intervals here to get you used to sustained higher effort that will help power you up and over the longer climbs.

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Workout overview

Duration: 50m

Stress points: 49

Zone distribution

Z1: 14m

Z2: 14m

Z3: 13m

Z4: 7m

Z5: -

Z6: 2m

28%
29%
26%
13%
0%
4%

Work here on that top end speed just above threshold. If you want to make - or join - a breakaway this is the sort of fitness you will need to make that happen.

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Workout overview

Duration: 1h 25m

Stress points: 90

Zone distribution

Z1: 14m

Z2: 41m

Z3: -

Z4: 26m

Z5: 4m

Z6: -

17%
48%
0%
31%
5%
0%

Long base ride to give the endurance needed to tackle the Zwift Fondo. Nice and steady building up that foundational fitness.

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Week 3

Workouts: 3

Total duration: 3h 20m

Total stress points: 198

Average workout:

Duration: 1h 7m

Stress points: 66

Zone distribution

Z1: 43m

Z2: 48m

Z3: 1h 20m

Z4: 23m

Z5: 5m

Z6: 1m

21%
24%
40%
11%
3%
1%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 50m

Stress points: 57

Zone distribution

Z1: 1m

Z2: 22m

Z3: 13m

Z4: 8m

Z5: 5m

Z6: 1m

3%
43%
26%
16%
10%
2%

The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you're tired going over those final climbs, you can rely on the strength you've built up here.

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Workout overview

Duration: 50m

Stress points: 49

Zone distribution

Z1: 16m

Z2: 6m

Z3: 13m

Z4: 15m

Z5: -

Z6: -

32%
12%
26%
30%
0%
0%

Focused low-cadence 3min intervals (2min recovery) bracketing goal 90% FTP power. Build all while holding a good low cadence down in the 50s. Recovery with high cadence and still reasonable aerobic power. Build from 1-4, drop down for #5 - but not quite as low as #1 - and then build back up to #8.

The power here shouldn't be a challenge... except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose.

During the warm-up, don't worry about anything other than getting the legs firing. We're not sprinting here and the workout starts pretty easy, so just start easy and build to some solid aerobic power by the end.

The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.

Just nice and relaxed open cool-down to finish.

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Workout overview

Duration: 1h 40m

Stress points: 92

Zone distribution

Z1: 25m

Z2: 20m

Z3: 54m

Z4: -

Z5: -

Z6: -

25%
20%
54%
0%
0%
0%

Long base ride to give the endurance needed to tackle the Zwift Fondo. Nice and steady building up that foundational fitness.

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Week 4

Workouts: 3

Total duration: 2h 10m

Total stress points: 121

Average workout:

Duration: 43m

Stress points: 40

Zone distribution

Z1: 33m

Z2: 47m

Z3: 20m

Z4: 27m

Z5: 1m

Z6: 2m

26%
36%
16%
21%
1%
1%

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 50m

Stress points: 45

Zone distribution

Z1: 16m

Z2: 13m

Z3: 9m

Z4: 10m

Z5: -

Z6: 2m

32%
27%
18%
20%
0%
3%

The hard work is done! It is time to TAPER! Keep your muscles firing as we back off the load to let you recover and freshen up for the big day!

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Workout overview

Duration: 50m

Stress points: 48

Zone distribution

Z1: 4m

Z2: 27m

Z3: 11m

Z4: 8m

Z5: -

Z6: -

8%
53%
23%
16%
0%
0%

Keeping the rhythm flowing here. Some, nice light work just to keep things ticking over. Hold that rhythm right through to the Fondo!

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Workout overview

Duration: 30m

Stress points: 28

Zone distribution

Z1: 13m

Z2: 7m

Z3: -

Z4: 9m

Z5: 1m

Z6: -

44%
23%
0%
30%
3%
0%

One final tune-up to keep the legs sharp and the mind and body fresh before you take on your Fondo!

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