Workouts» Zwift Racing

Zwift Racing

Plan overview

Weeks: 7

Duration: 3h 33m/week

Stress points: 246/week

Workouts: 27

Total duration: 24h 48m

Total stress points: 1720

Zone distribution

Z1: 7h

Z2: 6h 26m

Z3: 3h 35m

Z4: 5h 5m

Z5: 1h 14m

Z6: 1h 27m

28%
26%
14%
20%
5%
6%


Select a week or scroll down to view all workouts.

Zwift Racing »

Week 0 Prep

Week 0

Workouts: 2

Total duration: 1h 50m

Total stress points: 130

Average workout:

Duration 55m

Stress points 65

Zone distribution

Z1: 29m

Z2: 19m

Z3: 21m

Z4: 39m

Z5: -

Z6: 2m

27%
17%
19%
36%
0%
2%

Zwift Racing» Week 0 Prep »

1. Wild Starts

8min from 50 to 80% FTP
2min @ 55% FTP
1min @ 110rpm, 150% FTP
9min @ 85rpm, from 88 to 95% FTP
5min @ 55% FTP
45sec @ 110rpm, 150% FTP
9min 15sec @ 85rpm, from 88 to 95% FTP
5min @ 55% FTP
30sec @ 110rpm, 150% FTP
9min 30sec @ 85rpm, from 88 to 95% FTP
5min from 50 to 30% FTP
8min from 50 to 80% FTP2min @ 55% FTP1min @ 110rpm, 150% FTP9min @ 85rpm, from 88 to 95% FTP5min @ 55% FTP45sec @ 110rpm, 150% FTP9min 15sec @ 85rpm, from 88 to 95% FTP5min @ 55% FTP30sec @ 110rpm, 150% FTP9min 30sec @ 85rpm, from 88 to 95% FTP5min from 50 to 30% FTP
Workout overview

Duration: 55m

Stress points: 69

Zone distribution

Z1: 20m

Z2: 4m

Z3: 9m

Z4: 20m

Z5: -

Z6: 2m

36%
8%
16%
36%
0%
4%

A Zwift race start simulation workout with an initial very hard effort followed by a sweet spot ramp.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 0 Prep »

2. Sweet Spot Ramps - 30min

8min from 50 to 80% FTP
2min @ 85rpm, 50% FTP
10min @ 95rpm, from 85 to 95% FTP
5min @ 85rpm, 65% FTP
10min @ 95rpm, from 88 to 95% FTP
5min @ 85rpm, 65% FTP
10min @ 95rpm, from 88 to 95% FTP
5min from 50 to 30% FTP
8min from 50 to 80% FTP2min @ 85rpm, 50% FTP10min @ 95rpm, from 85 to 95% FTP5min @ 85rpm, 65% FTP10min @ 95rpm, from 88 to 95% FTP5min @ 85rpm, 65% FTP10min @ 95rpm, from 88 to 95% FTP5min from 50 to 30% FTP
Workout overview

Duration: 55m

Stress points: 61

Zone distribution

Z1: 10m

Z2: 14m

Z3: 12m

Z4: 19m

Z5: -

Z6: -

18%
26%
21%
35%
0%
0%

A sweet spot focused workout where you'll accumulate 30min in total at that intensity.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing »

Week 1

Week 1

Workouts: 5

Total duration: 4h 37m

Total stress points: 321

Average workout:

Duration 55m

Stress points 64

Zone distribution

Z1: 58m

Z2: 1h 15m

Z3: 48m

Z4: 1h 18m

Z5: 9m

Z6: 9m

21%
27%
17%
28%
3%
3%

Zwift Racing» Week 1 »

1. Watopia Flat Forward

7min from 50 to 75% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
20sec @ 55% FTP
2min @ 85% FTP
30sec @ 120% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
20sec @ 55% FTP
2min @ 85% FTP
30sec @ 120% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
20sec @ 55% FTP
2min @ 85% FTP
30sec @ 140% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
20sec @ 100% FTP
10sec @ 200% FTP
4min 30sec from 55 to 35% FTP
7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP1min @ 55% FTP20sec @ 150% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP20sec @ 55% FTP2min @ 85% FTP30sec @ 120% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP1min @ 55% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP20sec @ 55% FTP2min @ 85% FTP30sec @ 120% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP1min @ 55% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP20sec @ 55% FTP2min @ 85% FTP30sec @ 140% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP20sec @ 100% FTP10sec @ 200% FTP4min 30sec from 55 to 35% FTP
Workout overview

Duration: 1h 2m 50s

Stress points: 79

Zone distribution

Z1: 13m

Z2: 6m

Z3: 27m

Z4: 9m

Z5: 3m

Z6: 4m

21%
10%
43%
15%
5%
6%

A race simulation on Watopia Flat Forward where you'll tackle 3 laps of the course.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 1 »

2. Fast and Easy

8min from 50 to 65% FTP
4x 5min @ 85rpm, 65% FTP,
5min @ 95rpm, 65% FTP
3min from 65 to 50% FTP
8min from 50 to 65% FTP4x 5min @ 85rpm, 65% FTP,
5min @ 95rpm, 65% FTP3min from 65 to 50% FTP
Workout overview

Duration: 51m

Stress points: 35

Zone distribution

Z1: 7m

Z2: 44m

Z3: -

Z4: -

Z5: -

Z6: -

14%
86%
0%
0%
0%
0%

A low key zone 2 workout with alternating intervals of comfortable and fast cadence.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 1 »

3. Wild Starts

8min from 50 to 80% FTP
2min @ 55% FTP
1min @ 110rpm, 150% FTP
9min @ 85rpm, from 88 to 95% FTP
5min @ 55% FTP
45sec @ 110rpm, 150% FTP
9min 15sec @ 85rpm, from 88 to 95% FTP
5min @ 55% FTP
30sec @ 110rpm, 150% FTP
9min 30sec @ 85rpm, from 88 to 95% FTP
5min from 50 to 30% FTP
8min from 50 to 80% FTP2min @ 55% FTP1min @ 110rpm, 150% FTP9min @ 85rpm, from 88 to 95% FTP5min @ 55% FTP45sec @ 110rpm, 150% FTP9min 15sec @ 85rpm, from 88 to 95% FTP5min @ 55% FTP30sec @ 110rpm, 150% FTP9min 30sec @ 85rpm, from 88 to 95% FTP5min from 50 to 30% FTP
Workout overview

Duration: 55m

Stress points: 69

Zone distribution

Z1: 20m

Z2: 4m

Z3: 9m

Z4: 20m

Z5: -

Z6: 2m

36%
8%
16%
36%
0%
4%

A Zwift race start simulation workout with an initial very hard effort followed by a sweet spot ramp.

✓ Available in Zwift View workout More workouts like this

Back to top
Zwift Racing» Week 1 »

4. Sweet Spot Ramps - 30min

8min from 50 to 80% FTP
2min @ 85rpm, 50% FTP
10min @ 95rpm, from 85 to 95% FTP
5min @ 85rpm, 65% FTP
10min @ 95rpm, from 88 to 95% FTP
5min @ 85rpm, 65% FTP
10min @ 95rpm, from 88 to 95% FTP
5min from 50 to 30% FTP
8min from 50 to 80% FTP2min @ 85rpm, 50% FTP10min @ 95rpm, from 85 to 95% FTP5min @ 85rpm, 65% FTP10min @ 95rpm, from 88 to 95% FTP5min @ 85rpm, 65% FTP10min @ 95rpm, from 88 to 95% FTP5min from 50 to 30% FTP
Workout overview

Duration: 55m

Stress points: 61

Zone distribution

Z1: 10m

Z2: 14m

Z3: 12m

Z4: 19m

Z5: -

Z6: -

18%
26%
21%
35%
0%
0%

A sweet spot focused workout where you'll accumulate 30min in total at that intensity.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 1 »

5. Watopia Volcano Circuit

7min from 50 to 75% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
1min @ 100% FTP
1min @ 75% FTP
2min @ 90% FTP
10sec @ 130% FTP
2min @ 90% FTP
20sec @ 65% FTP
1min @ 110% FTP
10sec @ 130% FTP
1min @ 90% FTP
1min @ 100% FTP
2min @ 90% FTP
10sec @ 130% FTP
2min @ 90% FTP
20sec @ 65% FTP
1min @ 110% FTP
10sec @ 130% FTP
1min @ 90% FTP
1min @ 100% FTP
2min @ 90% FTP
10sec @ 130% FTP
2min @ 90% FTP
20sec @ 65% FTP
1min @ 110% FTP
10sec @ 130% FTP
1min @ 90% FTP
1min @ 100% FTP
2min @ 90% FTP
10sec @ 130% FTP
2min @ 90% FTP
20sec @ 65% FTP
1min @ 110% FTP
10sec @ 130% FTP
1min @ 90% FTP
1min @ 100% FTP
2min @ 90% FTP
10sec @ 130% FTP
2min @ 90% FTP
20sec @ 65% FTP
1min @ 115% FTP
10sec @ 150% FTP
1min @ 100% FTP
20sec @ 200% FTP
3min from 55 to 35% FTP
7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP1min @ 55% FTP20sec @ 150% FTP1min @ 100% FTP1min @ 75% FTP2min @ 90% FTP10sec @ 130% FTP2min @ 90% FTP20sec @ 65% FTP1min @ 110% FTP10sec @ 130% FTP1min @ 90% FTP1min @ 100% FTP2min @ 90% FTP10sec @ 130% FTP2min @ 90% FTP20sec @ 65% FTP1min @ 110% FTP10sec @ 130% FTP1min @ 90% FTP1min @ 100% FTP2min @ 90% FTP10sec @ 130% FTP2min @ 90% FTP20sec @ 65% FTP1min @ 110% FTP10sec @ 130% FTP1min @ 90% FTP1min @ 100% FTP2min @ 90% FTP10sec @ 130% FTP2min @ 90% FTP20sec @ 65% FTP1min @ 110% FTP10sec @ 130% FTP1min @ 90% FTP1min @ 100% FTP2min @ 90% FTP10sec @ 130% FTP2min @ 90% FTP20sec @ 65% FTP1min @ 115% FTP10sec @ 150% FTP1min @ 100% FTP20sec @ 200% FTP3min from 55 to 35% FTP
Workout overview

Duration: 53m

Stress points: 77

Zone distribution

Z1: 8m

Z2: 7m

Z3: -

Z4: 30m

Z5: 6m

Z6: 2m

15%
13%
0%
57%
11%
4%

A race simulation on Watopia Volcano Circuit where you'll tackle 5 laps of the course.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing »

Week 2

Week 2

Workouts: 5

Total duration: 4h 57m

Total stress points: 361

Average workout:

Duration 59m

Stress points 72

Zone distribution

Z1: 1h 13m

Z2: 1h 23m

Z3: 56m

Z4: 47m

Z5: 6m

Z6: 31m

25%
28%
19%
16%
2%
11%

Zwift Racing» Week 2 »

1. Watopia Hilly Forward

7min from 50 to 75% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
10sec @ 130% FTP
30sec @ 55% FTP
2min 30sec @ 120% FTP
3min @ 80% FTP
30sec @ 120% FTP
1min @ 55% FTP
30sec @ 120% FTP
3min @ 85% FTP
30sec @ 120% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP
10sec @ 130% FTP
30sec @ 55% FTP
2min 30sec @ 120% FTP
3min @ 80% FTP
30sec @ 120% FTP
1min @ 55% FTP
30sec @ 120% FTP
3min @ 85% FTP
30sec @ 120% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP
10sec @ 130% FTP
30sec @ 85% FTP
2min @ 125% FTP
3min @ 80% FTP
30sec @ 120% FTP
1min @ 55% FTP
30sec @ 120% FTP
3min @ 85% FTP
32sec @ 130% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
20sec @ 100% FTP
20sec @ 200% FTP
5min from 55 to 35% FTP
7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP1min @ 55% FTP20sec @ 150% FTP10sec @ 130% FTP30sec @ 55% FTP2min 30sec @ 120% FTP3min @ 80% FTP30sec @ 120% FTP1min @ 55% FTP30sec @ 120% FTP3min @ 85% FTP30sec @ 120% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP1min @ 55% FTP10sec @ 130% FTP30sec @ 55% FTP2min 30sec @ 120% FTP3min @ 80% FTP30sec @ 120% FTP1min @ 55% FTP30sec @ 120% FTP3min @ 85% FTP30sec @ 120% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP1min @ 55% FTP10sec @ 130% FTP30sec @ 85% FTP2min @ 125% FTP3min @ 80% FTP30sec @ 120% FTP1min @ 55% FTP30sec @ 120% FTP3min @ 85% FTP32sec @ 130% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP20sec @ 100% FTP20sec @ 200% FTP5min from 55 to 35% FTP
Workout overview

Duration: 56m 32s

Stress points: 81

Zone distribution

Z1: 16m

Z2: 6m

Z3: 19m

Z4: -

Z5: 3m

Z6: 13m

28%
11%
33%
1%
5%
22%

A race simulation on Watopia Hilly Forward where you'll tackle 3 laps of the course.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 2 »

2. Takin' It Easy

8min from 50 to 70% FTP
20min @ 85rpm, 70% FTP
10x 1min @ 110rpm, 70% FTP,
2min @ 85rpm, 70% FTP
5min from 50 to 30% FTP
8min from 50 to 70% FTP20min @ 85rpm, 70% FTP10x 1min @ 110rpm, 70% FTP,
2min @ 85rpm, 70% FTP5min from 50 to 30% FTP
Workout overview

Duration: 1h 3m

Stress points: 48

Zone distribution

Z1: 9m

Z2: 54m

Z3: -

Z4: -

Z5: -

Z6: -

14%
86%
0%
0%
0%
0%

We're takin' it easy today with a zone 2 workout with alternating intervals of comfortable and fast cadence.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 2 »

3. Macro to Micro

8min @ 85rpm, from 50 to 80% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
30sec @ 150% FTP
8x 15sec @ 120% FTP,
15sec @ 80% FTP
5min @ 55% FTP
30sec @ 150% FTP
8x 15sec @ 130% FTP,
15sec @ 70% FTP
5min @ 55% FTP
30sec @ 150% FTP
8x 15sec @ 120% FTP,
15sec @ 80% FTP
5min @ 55% FTP
30sec @ 150% FTP
8x 15sec @ 130% FTP,
15sec @ 70% FTP
5min @ 55% FTP
30sec @ 150% FTP
8x 15sec @ 120% FTP,
15sec @ 80% FTP
3min from 55 to 35% FTP
8min @ 85rpm, from 50 to 80% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP30sec @ 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP3min from 55 to 35% FTP
Workout overview

Duration: 58m 30s

Stress points: 77

Zone distribution

Z1: 29m

Z2: 8m

Z3: 7m

Z4: -

Z5: -

Z6: 14m

50%
14%
12%
0%
0%
24%

A zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. ERG off for the micro efforts.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 2 »

4. Sweet Spot Ramps - 42min

8min from 50 to 80% FTP
2min @ 85rpm, 50% FTP
14min @ 95rpm, from 85 to 95% FTP
3min @ 65% FTP
14min @ 95rpm, from 85 to 95% FTP
3min @ 65% FTP
14min @ 95rpm, from 85 to 95% FTP
5min from 50 to 30% FTP
8min from 50 to 80% FTP2min @ 85rpm, 50% FTP14min @ 95rpm, from 85 to 95% FTP3min @ 65% FTP14min @ 95rpm, from 85 to 95% FTP3min @ 65% FTP14min @ 95rpm, from 85 to 95% FTP5min from 50 to 30% FTP
Workout overview

Duration: 1h 3m

Stress points: 73

Zone distribution

Z1: 10m

Z2: 10m

Z3: 22m

Z4: 21m

Z5: -

Z6: -

15%
16%
35%
33%
0%
0%

A sweet spot focused workout where you'll accumulate 42min in total at that intensity.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 2 »

5. London Classique

7min from 50 to 75% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
1min @ 100% FTP
30sec @ 65% FTP
3min @ 90% FTP
20sec @ 130% FTP
2min @ 95% FTP
2min @ 85% FTP
2min @ 95% FTP
1min @ 120% FTP
3min @ 95% FTP
2min @ 85% FTP
3min @ 95% FTP
1min @ 120% FTP
3min @ 95% FTP
2min @ 85% FTP
3min @ 95% FTP
1min @ 120% FTP
3min @ 95% FTP
2min @ 85% FTP
3min @ 95% FTP
45sec @ 130% FTP
2min @ 105% FTP
20sec @ 200% FTP
5min from 55 to 35% FTP
7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP1min @ 55% FTP20sec @ 150% FTP1min @ 100% FTP30sec @ 65% FTP3min @ 90% FTP20sec @ 130% FTP2min @ 95% FTP2min @ 85% FTP2min @ 95% FTP1min @ 120% FTP3min @ 95% FTP2min @ 85% FTP3min @ 95% FTP1min @ 120% FTP3min @ 95% FTP2min @ 85% FTP3min @ 95% FTP1min @ 120% FTP3min @ 95% FTP2min @ 85% FTP3min @ 95% FTP45sec @ 130% FTP2min @ 105% FTP20sec @ 200% FTP5min from 55 to 35% FTP
Workout overview

Duration: 56m 15s

Stress points: 82

Zone distribution

Z1: 10m

Z2: 5m

Z3: 8m

Z4: 26m

Z5: 3m

Z6: 5m

17%
8%
14%
46%
5%
8%

A race simulation on London Classique where you'll tackle 4 laps of the course.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing »

Week 3

Week 3

Workouts: 4

Total duration: 3h 22m

Total stress points: 205

Average workout:

Duration 51m

Stress points 51

Zone distribution

Z1: 1h 22m

Z2: 59m

Z3: 1m

Z4: 37m

Z5: 10m

Z6: 14m

40%
29%
1%
18%
5%
7%

Zwift Racing» Week 3 »

1. Watopia Hilly Reverse

7min from 35 to 55% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 85rpm, 55% FTP
20sec @ 150% FTP
30sec @ 75% FTP
1min @ 100% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
30sec @ 120% FTP
30sec @ 55% FTP
2min @ 90% FTP
30sec @ 120% FTP
30sec @ 55% FTP
1min @ 90% FTP
2min @ 120% FTP
20sec @ 55% FTP
2min @ 105% FTP
1min @ 55% FTP
2min @ 90% FTP
1min @ 100% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
30sec @ 120% FTP
30sec @ 55% FTP
2min @ 90% FTP
30sec @ 120% FTP
30sec @ 55% FTP
1min @ 90% FTP
2min @ 120% FTP
20sec @ 55% FTP
2min @ 105% FTP
1min @ 55% FTP
2min @ 90% FTP
1min @ 100% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
30sec @ 120% FTP
30sec @ 55% FTP
2min @ 90% FTP
30sec @ 120% FTP
30sec @ 55% FTP
1min @ 90% FTP
1min 30sec @ 130% FTP
20sec @ 55% FTP
1min 30sec @ 115% FTP
1min @ 55% FTP
1min @ 100% FTP
20sec @ 200% FTP
4min @ 55% FTP
7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP1min @ 85rpm, 55% FTP20sec @ 150% FTP30sec @ 75% FTP1min @ 100% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP30sec @ 120% FTP30sec @ 55% FTP2min @ 90% FTP30sec @ 120% FTP30sec @ 55% FTP1min @ 90% FTP2min @ 120% FTP20sec @ 55% FTP2min @ 105% FTP1min @ 55% FTP2min @ 90% FTP1min @ 100% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP30sec @ 120% FTP30sec @ 55% FTP2min @ 90% FTP30sec @ 120% FTP30sec @ 55% FTP1min @ 90% FTP2min @ 120% FTP20sec @ 55% FTP2min @ 105% FTP1min @ 55% FTP2min @ 90% FTP1min @ 100% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP30sec @ 120% FTP30sec @ 55% FTP2min @ 90% FTP30sec @ 120% FTP30sec @ 55% FTP1min @ 90% FTP1min 30sec @ 130% FTP20sec @ 55% FTP1min 30sec @ 115% FTP1min @ 55% FTP1min @ 100% FTP20sec @ 200% FTP4min @ 55% FTP
Workout overview

Duration: 57m 10s

Stress points: 84

Zone distribution

Z1: 20m

Z2: 3m

Z3: -

Z4: 17m

Z5: 9m

Z6: 9m

35%
4%
0%
30%
15%
16%

A race simulation on Watopia Hilly Reverse where you'll tackle 3 laps of the course.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 3 »

2. Easy Progress

5min from 30 to 50% FTP
10min @ 75rpm, 65% FTP
10min @ 80rpm, 67% FTP
10min @ 85rpm, 70% FTP
10min @ 90rpm, 73% FTP
10min @ 95rpm, 75% FTP
5min from 50 to 30% FTP
5min from 30 to 50% FTP10min @ 75rpm, 65% FTP10min @ 80rpm, 67% FTP10min @ 85rpm, 70% FTP10min @ 90rpm, 73% FTP10min @ 95rpm, 75% FTP5min from 50 to 30% FTP
Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 10m

Z2: 50m

Z3: -

Z4: -

Z5: -

Z6: -

17%
83%
0%
0%
0%
0%

A progressive zone 2 workout featuring cadence increases every interval.

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Zwift Racing» Week 3 »

3. Arise

8min @ 85rpm, from 50 to 80% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP
5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP
5min @ 85rpm, 55% FTP
5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP
5min @ 55% FTP
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 55% FTP
Workout overview

Duration: 52m

Stress points: 61

Zone distribution

Z1: 21m

Z2: 4m

Z3: 1m

Z4: 20m

Z5: 1m

Z6: 5m

40%
8%
2%
38%
2%
10%

A Zwift race start specific workout with 30/30s followed by 10min at zone 4.

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Zwift Racing» Week 3 »

4. Mend

5min from 25 to 50% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
2min from 50 to 25% FTP
5min from 25 to 50% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP2min from 50 to 25% FTP
Workout overview

Duration: 33m

Stress points: 14

Zone distribution

Z1: 31m

Z2: 2m

Z3: -

Z4: -

Z5: -

Z6: -

94%
6%
0%
0%
0%
0%

An active recovery workout featuring high cadence intervals.

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Zwift Racing »

Week 4

Week 4

Workouts: 5

Total duration: 4h 58m

Total stress points: 357

Average workout:

Duration 1h

Stress points 71

Zone distribution

Z1: 1h 14m

Z2: 1h 17m

Z3: 47m

Z4: 1h 5m

Z5: 23m

Z6: 13m

25%
26%
16%
22%
8%
4%

Zwift Racing» Week 4 »

1. Volcano Climb Forward

7min from 35 to 55% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
30sec @ 55% FTP
2min @ 85% FTP
3min @ 115% FTP
1min @ 100% FTP
4min @ 115% FTP
30sec @ 150% FTP
4min @ 65% FTP
8min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
30sec @ 55% FTP
2min @ 85% FTP
3min @ 115% FTP
1min @ 100% FTP
4min @ 115% FTP
30sec @ 150% FTP
4min @ 65% FTP
3min @ 85% FTP
20sec @ 200% FTP
5min from 55 to 35% FTP
7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP1min @ 55% FTP20sec @ 150% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP30sec @ 55% FTP2min @ 85% FTP3min @ 115% FTP1min @ 100% FTP4min @ 115% FTP30sec @ 150% FTP4min @ 65% FTP8min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP30sec @ 55% FTP2min @ 85% FTP3min @ 115% FTP1min @ 100% FTP4min @ 115% FTP30sec @ 150% FTP4min @ 65% FTP3min @ 85% FTP20sec @ 200% FTP5min from 55 to 35% FTP
Workout overview

Duration: 1h 14m 10s

Stress points: 109

Zone distribution

Z1: 15m

Z2: 8m

Z3: 25m

Z4: 8m

Z5: 15m

Z6: 3m

21%
11%
34%
11%
20%
4%

A race simulation on Volcano Climb Forward where you'll tackle 2 laps of the course.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 4 »

2. Easy Big Gear

5min @ 85rpm, from 30 to 50% FTP
10min @ 90rpm, 65% FTP
10min @ 75rpm, 75% FTP
10min @ 90rpm, 65% FTP
10min @ 75rpm, 75% FTP
10min @ 90rpm, 75% FTP
5min from 50 to 30% FTP
5min @ 85rpm, from 30 to 50% FTP10min @ 90rpm, 65% FTP10min @ 75rpm, 75% FTP10min @ 90rpm, 65% FTP10min @ 75rpm, 75% FTP10min @ 90rpm, 75% FTP5min from 50 to 30% FTP
Workout overview

Duration: 1h

Stress points: 47

Zone distribution

Z1: 10m

Z2: 50m

Z3: -

Z4: -

Z5: -

Z6: -

17%
83%
0%
0%
0%
0%

A zone 2 ride featuring low cadence work intervals.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 4 »

3. Boogie

8min @ 85rpm, from 50 to 80% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP
5x 40sec @ 120% FTP,
20sec @ 55% FTP
10min @ 90rpm, 92% FTP
5min @ 85rpm, 55% FTP
5x 40sec @ 120% FTP,
20sec @ 55% FTP
10min @ 90rpm, 92% FTP
5min @ 55% FTP
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 50% FTP5x 40sec @ 120% FTP,
20sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 40sec @ 120% FTP,
20sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 55% FTP
Workout overview

Duration: 52m

Stress points: 65

Zone distribution

Z1: 19m

Z2: 4m

Z3: 1m

Z4: 20m

Z5: 1m

Z6: 7m

37%
8%
2%
38%
2%
13%

A Zwift race start specific workout with 40/20s followed by 10min at zone 4.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 4 »

4. Sweet Spot Pyramid - 50min

10min @ 85rpm, from 50 to 80% FTP
2min @ 85rpm, 55% FTP
10min @ 90rpm, 88% FTP
2min @ 85rpm, 55% FTP
10min @ 90rpm, 90% FTP
2min @ 85rpm, 55% FTP
10min @ 90rpm, 93% FTP
2min @ 85rpm, 55% FTP
10min @ 90rpm, 90% FTP
2min @ 85rpm, 55% FTP
10min @ 90rpm, 88% FTP
2min from 50 to 30% FTP
10min @ 85rpm, from 50 to 80% FTP2min @ 85rpm, 55% FTP10min @ 90rpm, 88% FTP2min @ 85rpm, 55% FTP10min @ 90rpm, 90% FTP2min @ 85rpm, 55% FTP10min @ 90rpm, 93% FTP2min @ 85rpm, 55% FTP10min @ 90rpm, 90% FTP2min @ 85rpm, 55% FTP10min @ 90rpm, 88% FTP2min from 50 to 30% FTP
Workout overview

Duration: 1h 12m

Stress points: 84

Zone distribution

Z1: 15m

Z2: 5m

Z3: 21m

Z4: 30m

Z5: -

Z6: -

21%
7%
30%
42%
0%
0%

A sweet spot focused workout where you'll accumulate 50min in total at that intensity.

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Zwift Racing» Week 4 »

5. Crit City Downtown Dolphin

7min from 35 to 55% FTP
2x 30sec @ 110% FTP,
30sec @ 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 140% FTP
20sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
10sec @ 65% FTP
20sec @ 100% FTP
15sec @ 110% FTP
15sec @ 65% FTP
20sec @ 90% FTP
15sec @ 150% FTP
20sec @ 65% FTP
10sec @ 130% FTP
10sec @ 65% FTP
10sec @ 130% FTP
10sec @ 65% FTP
20sec @ 200% FTP
5min from 55 to 35% FTP
7min from 35 to 55% FTP2x 30sec @ 110% FTP,
30sec @ 55% FTP1min @ 55% FTP20sec @ 150% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 140% FTP20sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP10sec @ 65% FTP20sec @ 100% FTP15sec @ 110% FTP15sec @ 65% FTP20sec @ 90% FTP15sec @ 150% FTP20sec @ 65% FTP10sec @ 130% FTP10sec @ 65% FTP10sec @ 130% FTP10sec @ 65% FTP20sec @ 200% FTP5min from 55 to 35% FTP
Workout overview

Duration: 39m 50s

Stress points: 52

Zone distribution

Z1: 14m

Z2: 9m

Z3: -

Z4: 7m

Z5: 7m

Z6: 4m

35%
23%
0%
17%
16%
9%

A race simulation on Crit City Downtown Dolphin where you'll tackle 10 laps of the course.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing »

Week 5

Week 5

Workouts: 4

Total duration: 4h

Total stress points: 302

Average workout:

Duration 1h

Stress points 76

Zone distribution

Z1: 57m

Z2: 1h 5m

Z3: 41m

Z4: 38m

Z5: 23m

Z6: 17m

24%
27%
17%
16%
10%
7%

Zwift Racing» Week 5 »

1. Volcano Climb Forward

7min from 35 to 55% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
30sec @ 55% FTP
2min @ 85% FTP
3min @ 115% FTP
1min @ 100% FTP
4min @ 115% FTP
30sec @ 150% FTP
4min @ 65% FTP
8min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
30sec @ 55% FTP
2min @ 85% FTP
3min @ 115% FTP
1min @ 100% FTP
4min @ 115% FTP
30sec @ 150% FTP
4min @ 65% FTP
3min @ 85% FTP
20sec @ 200% FTP
5min from 55 to 35% FTP
7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP1min @ 55% FTP20sec @ 150% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP30sec @ 55% FTP2min @ 85% FTP3min @ 115% FTP1min @ 100% FTP4min @ 115% FTP30sec @ 150% FTP4min @ 65% FTP8min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP30sec @ 55% FTP2min @ 85% FTP3min @ 115% FTP1min @ 100% FTP4min @ 115% FTP30sec @ 150% FTP4min @ 65% FTP3min @ 85% FTP20sec @ 200% FTP5min from 55 to 35% FTP
Workout overview

Duration: 1h 14m 10s

Stress points: 109

Zone distribution

Z1: 15m

Z2: 8m

Z3: 25m

Z4: 8m

Z5: 15m

Z6: 3m

21%
11%
34%
11%
20%
4%

A race simulation on Volcano Climb Forward where you'll tackle 2 laps of the course.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 5 »

2. Bishop

10min @ 85rpm, from 50 to 80% FTP
2min @ 50% FTP
9x 3min 30sec @ 90rpm, 70% FTP,
1min 30sec @ 65rpm, 85% FTP
3min from 55 to 35% FTP
10min @ 85rpm, from 50 to 80% FTP2min @ 50% FTP9x 3min 30sec @ 90rpm, 70% FTP,
1min 30sec @ 65rpm, 85% FTP3min from 55 to 35% FTP
Workout overview

Duration: 1h

Stress points: 53

Zone distribution

Z1: 8m

Z2: 37m

Z3: 15m

Z4: -

Z5: -

Z6: -

14%
61%
25%
0%
0%
0%

A mainly zone 2 ride with some low cadence work at zone 3.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 5 »

3. Boogie

8min @ 85rpm, from 50 to 80% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP
5x 40sec @ 120% FTP,
20sec @ 55% FTP
10min @ 90rpm, 92% FTP
5min @ 85rpm, 55% FTP
5x 40sec @ 120% FTP,
20sec @ 55% FTP
10min @ 90rpm, 92% FTP
5min @ 55% FTP
8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP2min @ 85rpm, 50% FTP5x 40sec @ 120% FTP,
20sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 40sec @ 120% FTP,
20sec @ 55% FTP10min @ 90rpm, 92% FTP5min @ 55% FTP
Workout overview

Duration: 52m

Stress points: 65

Zone distribution

Z1: 19m

Z2: 4m

Z3: 1m

Z4: 20m

Z5: 1m

Z6: 7m

37%
8%
2%
38%
2%
13%

A Zwift race start specific workout with 40/20s followed by 10min at zone 4.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 5 »

4. New York Grand Central Circuit

7min from 35 to 55% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
1min @ 90% FTP
1min @ 110% FTP
20sec @ 65% FTP
1min @ 120% FTP
20sec @ 65% FTP
1min @ 110% FTP
20sec @ 65% FTP
45sec @ 120% FTP
15sec @ 65% FTP
30sec @ 140% FTP
4min @ 65% FTP
3min @ 95% FTP
1min @ 110% FTP
20sec @ 65% FTP
1min @ 120% FTP
20sec @ 65% FTP
1min @ 110% FTP
20sec @ 65% FTP
45sec @ 120% FTP
15sec @ 65% FTP
30sec @ 140% FTP
4min @ 65% FTP
3min @ 95% FTP
1min @ 110% FTP
20sec @ 65% FTP
1min @ 120% FTP
20sec @ 65% FTP
1min @ 110% FTP
20sec @ 65% FTP
45sec @ 120% FTP
15sec @ 65% FTP
30sec @ 140% FTP
4min @ 65% FTP
3min @ 95% FTP
20sec @ 200% FTP
5min from 55 to 35% FTP
7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP1min @ 55% FTP20sec @ 150% FTP1min @ 90% FTP1min @ 110% FTP20sec @ 65% FTP1min @ 120% FTP20sec @ 65% FTP1min @ 110% FTP20sec @ 65% FTP45sec @ 120% FTP15sec @ 65% FTP30sec @ 140% FTP4min @ 65% FTP3min @ 95% FTP1min @ 110% FTP20sec @ 65% FTP1min @ 120% FTP20sec @ 65% FTP1min @ 110% FTP20sec @ 65% FTP45sec @ 120% FTP15sec @ 65% FTP30sec @ 140% FTP4min @ 65% FTP3min @ 95% FTP1min @ 110% FTP20sec @ 65% FTP1min @ 120% FTP20sec @ 65% FTP1min @ 110% FTP20sec @ 65% FTP45sec @ 120% FTP15sec @ 65% FTP30sec @ 140% FTP4min @ 65% FTP3min @ 95% FTP20sec @ 200% FTP5min from 55 to 35% FTP
Workout overview

Duration: 54m 10s

Stress points: 75

Zone distribution

Z1: 14m

Z2: 16m

Z3: -

Z4: 10m

Z5: 7m

Z6: 7m

26%
29%
0%
18%
13%
14%

A race simulation on New York Grand Central Circuit where you'll tackle 3 laps of the course.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing »

Week 6

Week 6

Workouts: 2

Total duration: 1h 3m

Total stress points: 44

Average workout:

Duration 32m

Stress points 22

Zone distribution

Z1: 48m

Z2: 8m

Z3: 2m

Z4: -

Z5: 4m

Z6: 1m

76%
13%
3%
0%
6%
2%

Zwift Racing» Week 6 »

1. Mend

5min from 25 to 50% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
2min from 50 to 25% FTP
5min from 25 to 50% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP2min from 50 to 25% FTP
Workout overview

Duration: 33m

Stress points: 14

Zone distribution

Z1: 31m

Z2: 2m

Z3: -

Z4: -

Z5: -

Z6: -

94%
6%
0%
0%
0%
0%

An active recovery workout featuring high cadence intervals.

✓ Available in Zwift View workout More workouts like this

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Zwift Racing» Week 6 »

2. Leg Openers

4min @ 80rpm, from 40 to 50% FTP
4min @ 90rpm, from 50 to 60% FTP
4min @ 95rpm, from 60 to 70% FTP
4min @ 100rpm, from 70 to 80% FTP
2min @ 85rpm, 55% FTP
3min @ 100rpm, 110% FTP
2min @ 85rpm, 55% FTP
1min @ 110rpm, 115% FTP
2min @ 85rpm, 55% FTP
2x 30sec @ 110rpm, 122% FTP,
30sec @ 85rpm, 55% FTP
2min from 55 to 25% FTP
4min @ 80rpm, from 40 to 50% FTP4min @ 90rpm, from 50 to 60% FTP4min @ 95rpm, from 60 to 70% FTP4min @ 100rpm, from 70 to 80% FTP2min @ 85rpm, 55% FTP3min @ 100rpm, 110% FTP2min @ 85rpm, 55% FTP1min @ 110rpm, 115% FTP2min @ 85rpm, 55% FTP2x 30sec @ 110rpm, 122% FTP,
30sec @ 85rpm, 55% FTP2min from 55 to 25% FTP
Workout overview

Duration: 30m

Stress points: 30

Zone distribution

Z1: 17m

Z2: 6m

Z3: 2m

Z4: -

Z5: 4m

Z6: 1m

57%
21%
5%
0%
13%
3%

This is a great workout to do before your race. They are typically performed the day before a big day, and touch each of the energy systems relevant for performance. This should leave you feeling better at the end of the workout than it did in the beginning, and is NOT meant for training purposes.

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