Zwift Racing

Plan overview

Weeks: 6

Duration: 3h 50m/week

Stress points: 265/week

Workouts: 25

Total duration: 22h 58m

Total stress points: 1590

Zone distribution

Z1: 6h 31m

Z2: 6h 8m

Z3: 3h 14m

Z4: 4h 25m

Z5: 1h 14m

Z6: 1h 25m

28%
27%
14%
19%
5%
6%


Select a week or scroll down to view all workouts.

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%

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

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

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

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

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

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

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%

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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

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

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

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

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

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%

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

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

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.

✓ Available in Zwift View workout More workouts like this

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.

✓ Available in Zwift View workout More workouts like this

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

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%

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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

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

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

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.

✓ Available in Zwift View workout More workouts like this

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

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%

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

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

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

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

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

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%

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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

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.

✓ Available in Zwift View workout More workouts like this