Z 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%

7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 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% FTP
1min @ 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% FTP
1min @ 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% FTP
20sec @ 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min from 50 to 65% FTP4x 5min @ 85rpm, 65% FTP,
5min @ 95rpm, 65% FTP
3min 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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%

7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 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% FTP
1min @ 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% FTP
1min @ 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% FTP
20sec @ 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min from 50 to 70% FTP20min @ 85rpm, 70% FTP10x 1min @ 110rpm, 70% FTP,
2min @ 85rpm, 70% FTP
5min 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min @ 85rpm, from 50 to 80% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP30sec @ 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP
5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 130% FTP,
15sec @ 70% FTP
5min @ 55% FTP30sec @ 150% FTP8x 15sec @ 120% FTP,
15sec @ 80% FTP
3min 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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%

7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 85rpm, 55% FTP20sec @ 150% FTP30sec @ 75% FTP1min @ 100% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP
30sec @ 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% FTP
30sec @ 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% FTP
30sec @ 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 30sec @ 120% FTP,
30sec @ 55% FTP
10min @ 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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%

7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP5x 40sec @ 120% FTP,
20sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 40sec @ 120% FTP,
20sec @ 55% FTP
10min @ 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

7min from 35 to 55% FTP2x 30sec @ 110% FTP,
30sec @ 55% FTP
1min @ 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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%

7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 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.

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10min @ 85rpm, from 50 to 80% FTP2min @ 50% FTP9x 3min 30sec @ 90rpm, 70% FTP,
1min 30sec @ 65rpm, 85% FTP
3min 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.

No longer available in Zwift* View workout More workouts like this

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8min @ 85rpm, from 50 to 80% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
2min @ 85rpm, 50% FTP5x 40sec @ 120% FTP,
20sec @ 55% FTP
10min @ 90rpm, 92% FTP5min @ 85rpm, 55% FTP5x 40sec @ 120% FTP,
20sec @ 55% FTP
10min @ 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.

No longer available in Zwift* View workout More workouts like this

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7min from 35 to 55% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 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.

No longer available in Zwift* View workout More workouts like this

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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%

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.

No longer available in Zwift* View workout More workouts like this

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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% FTP
2min 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.

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.