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Zwift Spring Training


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Zwift Spring Training »

Aerobic Rev Up

8min from 55 to 80% FTP
3min @ 55% FTP
2min @ 76% FTP
1min @ 102% FTP
4min @ 80% FTP
1min @ 102% FTP
2min @ 86% FTP
5min @ 55% FTP
2min @ 80% FTP
1min @ 102% FTP
4min @ 84% FTP
1min @ 102% FTP
2min @ 90% FTP
4min from 65 to 45% FTP
8min from 55 to 80% FTP3min @ 55% FTP2min @ 76% FTP1min @ 102% FTP4min @ 80% FTP1min @ 102% FTP2min @ 86% FTP5min @ 55% FTP2min @ 80% FTP1min @ 102% FTP4min @ 84% FTP1min @ 102% FTP2min @ 90% FTP4min from 65 to 45% FTP
Workout overview

Duration: 40m

Stress points: 40

Zone distribution

Z1: 13m

Z2: 6m

Z3: 15m

Z4: 6m

Z5: -

Z6: -

32%
15%
38%
15%
0%
0%

This workout is focused on aerobic conditioning, getting your aerobic system revved up for some harder training session ahead. In this workout we accumulate a total of 20min 'work' with the majority of that in Zone 3. We split this workout into 2 x 10min segments but within each segment we have 2 x 1min bursts above FTP. These 1min bursts are just over FTP at 102%. The perfect session to prepare you for summer riding.

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*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?.

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Zwift Spring Training »

Final Send

10min from 50 to 75% FTP
2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP
1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP
2min @ 50% FTP
4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP
10min @ 85rpm, 65% FTP
4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP
5min from 55 to 35% FTP
10min from 50 to 75% FTP2x 1min @ 90rpm, 100% FTP,
1min @ 85rpm, 80% FTP1x 30sec @ 100rpm, 110% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 120% FTP,
30sec @ 85rpm, 50% FTP2min @ 50% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP10min @ 85rpm, 65% FTP4x 30sec @ 110rpm, 163% FTP,
1min @ 85rpm, 30% FTP5min from 55 to 35% FTP
Workout overview

Duration: 45m

Stress points: 53

Zone distribution

Z1: 20m

Z2: 16m

Z3: 2m

Z4: 2m

Z5: 1m

Z6: 5m

44%
36%
4%
4%
1%
10%

Anaerobic intervals improve the body's ability to produce energy without oxygen, which is critical for high-intensity efforts such as sprinting. By training the body to produce energy anaerobically, cyclists can improve their power output and overall speed.

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*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?.

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Zwift Spring Training »

FTP Boosters

8min from 35 to 55% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP
6min @ 55% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP
1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP
4min from 55 to 35% FTP
8min from 35 to 55% FTP1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP1x 1min 45sec @ 93% FTP,
15sec @ 148% FTP6min @ 55% FTP1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP1x 1min 45sec @ 93% FTP,
15sec @ 140% FTP4min from 55 to 35% FTP
Workout overview

Duration: 38m

Stress points: 48

Zone distribution

Z1: 18m

Z2: -

Z3: -

Z4: 18m

Z5: -

Z6: 3m

47%
0%
0%
46%
0%
7%


This session is all about increasing your FTP by maintaining a sub FTP baseline intensity with brief surges up and over at Vo2 capacity. A popular and testing workout.

These workouts have been designed and tested by some of the best cyclists in the world.

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*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?.

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Zwift Spring Training »

Hairpin Wizard

8min from 50 to 75% FTP
2min @ 85rpm, 50% FTP
30sec @ 100rpm, from 100 to 120% FTP
3min 30sec @ 90rpm, from 75 to 88% FTP
30sec @ 100rpm, from 100 to 120% FTP
3min 30sec @ 90rpm, from 75 to 88% FTP
30sec @ 100rpm, from 100 to 120% FTP
3min 30sec @ 90rpm, from 75 to 88% FTP
5min @ 85rpm, 50% FTP
30sec @ 100rpm, from 100 to 120% FTP
3min 30sec @ 90rpm, from 75 to 88% FTP
30sec @ 100rpm, from 100 to 120% FTP
3min 30sec @ 90rpm, from 75 to 88% FTP
30sec @ 100rpm, from 100 to 120% FTP
3min 30sec @ 90rpm, from 75 to 88% FTP
5min from 69 to 44% FTP
8min from 50 to 75% FTP2min @ 85rpm, 50% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP5min @ 85rpm, 50% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP30sec @ 100rpm, from 100 to 120% FTP3min 30sec @ 90rpm, from 75 to 88% FTP5min from 69 to 44% FTP
Workout overview

Duration: 44m

Stress points: 44

Zone distribution

Z1: 13m

Z2: 8m

Z3: 19m

Z4: 1m

Z5: 2m

Z6: -

30%
19%
44%
2%
4%
1%

Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.

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?.

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Zwift Spring Training »

Over, Under and Beyond

10min from 50 to 82% FTP
2min from 90 to 105% FTP
2min @ 85rpm, 50% FTP
3x 40sec @ 106% FTP,
1min @ 88% FTP
2min 30sec @ 50% FTP
3x 40sec @ 108% FTP,
1min @ 90% FTP
2min 30sec @ 50% FTP
3x 40sec @ 109% FTP,
1min @ 91% FTP
2min 30sec @ 50% FTP
3x 40sec @ 110% FTP,
1min @ 92% FTP
5min from 75 to 50% FTP
10min from 50 to 82% FTP2min from 90 to 105% FTP2min @ 85rpm, 50% FTP3x 40sec @ 106% FTP,
1min @ 88% FTP2min 30sec @ 50% FTP3x 40sec @ 108% FTP,
1min @ 90% FTP2min 30sec @ 50% FTP3x 40sec @ 109% FTP,
1min @ 91% FTP2min 30sec @ 50% FTP3x 40sec @ 110% FTP,
1min @ 92% FTP5min from 75 to 50% FTP
Workout overview

Duration: 46m 30s

Stress points: 55

Zone distribution

Z1: 15m

Z2: 8m

Z3: 5m

Z4: 11m

Z5: 8m

Z6: -

31%
17%
11%
24%
17%
0%


Over-Under intervals help build top end capacity, quickly. This type of workout is efficient and highly effective. Adding a couple of accurate sessions like this to your weekly training will pay dividends when you take your riding outside.
When the hammer is down this summer and you need to hold the wheel in front of you or stay away from the bunch during a breakaway, you will be glad you've completed this session.

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?.

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Zwift Spring Training »

VO2 Blast

10min from 50 to 80% FTP
3min @ 60% FTP
2min from 100 to 108% FTP
3min @ 65% FTP
2min from 102 to 110% FTP
3min @ 65% FTP
2min from 104 to 112% FTP
3min @ 65% FTP
2min from 106 to 114% FTP
3min @ 65% FTP
2min from 108 to 116% FTP
3min @ 65% FTP
2min from 110 to 118% FTP
5min from 65 to 50% FTP
10min from 50 to 80% FTP3min @ 60% FTP2min from 100 to 108% FTP3min @ 65% FTP2min from 102 to 110% FTP3min @ 65% FTP2min from 104 to 112% FTP3min @ 65% FTP2min from 106 to 114% FTP3min @ 65% FTP2min from 108 to 116% FTP3min @ 65% FTP2min from 110 to 118% FTP5min from 65 to 50% FTP
Workout overview

Duration: 45m

Stress points: 52

Zone distribution

Z1: 7m

Z2: 25m

Z3: 1m

Z4: 2m

Z5: 10m

Z6: -

15%
56%
3%
5%
22%
0%

Push it to the limits, these 2 min VO2max intervals will help increase the maximum amount of oxygen your body can use and improve your efficiency with which it can use that oxygen. This can lead to improved endurance performance and the ability to sustain higher power outputs for longer periods of time. Additionally, VO2 max intervals also help to increase the body's anaerobic capacity, which is the body's ability to produce energy without oxygen. This can help to delay fatigue and improve overall performance.

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?.

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