Workouts» Zwift Study by Philipp Diegner

Zwift Study by Philipp Diegner

In February 2017, a select group of 20 cyclist started training on Zwift, lead by sports coach and kinesiologist Philipp Diegner of Severe Coaching. The group is part of a scientific study where the effects of Zwift are being investigated. Below are some of the structured workouts that are part of this Zwift Study.

Plan overview

Weeks: 4

Duration: 3h 1m/week

Stress points: 173/week

Workouts: 8

Total duration: 12h 5m

Total stress points: 693

Zone distribution

Z1: 3h 32m

Z2: 3h 50m

Z3: 3h 10m

Z4: 1h 30m

Z5: 4m

Z6: -

29%
32%
26%
12%
0%
0%


Select a week or scroll down to view all workouts.

Zwift Study by Philipp Diegner »

Week 1

Week 1

Workouts: 2

Total duration: 2h 59m

Total stress points: 165

Average workout:

Duration 1h 30m

Stress points 83

Zone distribution

Z1: 43m

Z2: 1h 21m

Z3: 47m

Z4: 8m

Z5: -

Z6: -

24%
45%
26%
4%
0%
0%

Zwift Study by Philipp Diegner» Week 1 »

SST (Sweetspot) [email protected]% -90min

5min @ 50% FTP
10min @ 65% FTP
15min @ 88% FTP
10min @ 50% FTP
15min @ 88% FTP
3min @ 55% FTP
25min @ 65% FTP
15sec @ 200% FTP
5min @ 45% FTP
5min @ 50% FTP10min @ 65% FTP15min @ 88% FTP10min @ 50% FTP15min @ 88% FTP3min @ 55% FTP25min @ 65% FTP15sec @ 200% FTP5min @ 45% FTP
Workout overview

Duration: 1h 28m 15s

Stress points: 81

Zone distribution

Z1: 23m

Z2: 35m

Z3: 30m

Z4: -

Z5: -

Z6: -

26%
40%
34%
0%
0%
0%

Author: Zwift Study (via TrainingPeaks)

90min Z2 @60-70% FTP

with [email protected]% (~160bpm) and 10min pause at 55%

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Zwift Study by Philipp Diegner» Week 1 »

SST/L4-2x12min with [email protected]% into [email protected]% -70-100min

3min @ 50% FTP
3min @ 60% FTP
3min @ 65% FTP
3min @ 70% FTP
2min @ 75% FTP
1min @ 80% FTP
2min @ 88% FTP
1min @ 100% FTP
2min @ 88% FTP
1min @ 100% FTP
2min @ 88% FTP
1min @ 100% FTP
2min @ 88% FTP
1min @ 100% FTP
10min @ 50% FTP
2min @ 88% FTP
1min @ 100% FTP
2min @ 88% FTP
1min @ 100% FTP
2min @ 88% FTP
1min @ 100% FTP
2min @ 88% FTP
1min @ 100% FTP
2min @ 50% FTP
35min @ 65% FTP
5min @ 50% FTP
3min @ 50% FTP3min @ 60% FTP3min @ 65% FTP3min @ 70% FTP2min @ 75% FTP1min @ 80% FTP2min @ 88% FTP1min @ 100% FTP2min @ 88% FTP1min @ 100% FTP2min @ 88% FTP1min @ 100% FTP2min @ 88% FTP1min @ 100% FTP10min @ 50% FTP2min @ 88% FTP1min @ 100% FTP2min @ 88% FTP1min @ 100% FTP2min @ 88% FTP1min @ 100% FTP2min @ 88% FTP1min @ 100% FTP2min @ 50% FTP35min @ 65% FTP5min @ 50% FTP
Workout overview

Duration: 1h 31m

Stress points: 84

Zone distribution

Z1: 20m

Z2: 46m

Z3: 17m

Z4: 8m

Z5: -

Z6: -

22%
51%
19%
9%
0%
0%

Author: Zwift Study (via TrainingPeaks)

70-100min ride

with 2 sets of [email protected]% into [email protected]%

and 10min Pause between sets

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Zwift Study by Philipp Diegner »

Week 2

Week 2

Workouts: 2

Total duration: 3h

Total stress points: 172

Average workout:

Duration 1h 30m

Stress points 86

Zone distribution

Z1: 48m

Z2: 1h 1m

Z3: 1h 5m

Z4: 6m

Z5: -

Z6: -

27%
34%
36%
4%
0%
0%

Zwift Study by Philipp Diegner» Week 2 »

SST (Sweetspot) [email protected]% -75-120min

5min @ 50% FTP
5min @ 65% FTP
20sec @ 95% FTP
4min 40sec @ 65% FTP
20min @ 88% FTP
10min @ 50% FTP
20min @ 88% FTP
3min @ 55% FTP
15min @ 65% FTP
5min @ 45% FTP
5min @ 50% FTP5min @ 65% FTP20sec @ 95% FTP4min 40sec @ 65% FTP20min @ 88% FTP10min @ 50% FTP20min @ 88% FTP3min @ 55% FTP15min @ 65% FTP5min @ 45% FTP
Workout overview

Duration: 1h 28m

Stress points: 86

Zone distribution

Z1: 23m

Z2: 25m

Z3: 40m

Z4: -

Z5: -

Z6: -

26%
28%
45%
0%
0%
0%

Author: Zwift Study (via TrainingPeaks)

90min Z2 @65% FTP

with [email protected]% and 10min pause at 50%

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Zwift Study by Philipp Diegner» Week 2 »

SST/L4-3x10min with [email protected]% into [email protected]% - 70-100min

3min @ 50% FTP
3min @ 60% FTP
3min @ 65% FTP
3min @ 70% FTP
2min @ 75% FTP
1min @ 80% FTP
4min @ 88% FTP
1min @ 100% FTP
4min @ 88% FTP
1min @ 100% FTP
7min 30sec @ 50% FTP
4min @ 88% FTP
1min @ 100% FTP
4min @ 88% FTP
1min @ 100% FTP
7min 30sec @ 50% FTP
4min @ 88% FTP
1min @ 100% FTP
4min @ 88% FTP
1min @ 100% FTP
2min @ 50% FTP
25min @ 65% FTP
5min @ 50% FTP
3min @ 50% FTP3min @ 60% FTP3min @ 65% FTP3min @ 70% FTP2min @ 75% FTP1min @ 80% FTP4min @ 88% FTP1min @ 100% FTP4min @ 88% FTP1min @ 100% FTP7min 30sec @ 50% FTP4min @ 88% FTP1min @ 100% FTP4min @ 88% FTP1min @ 100% FTP7min 30sec @ 50% FTP4min @ 88% FTP1min @ 100% FTP4min @ 88% FTP1min @ 100% FTP2min @ 50% FTP25min @ 65% FTP5min @ 50% FTP
Workout overview

Duration: 1h 32m

Stress points: 86

Zone distribution

Z1: 25m

Z2: 36m

Z3: 25m

Z4: 6m

Z5: -

Z6: -

27%
39%
27%
7%
0%
0%

Author: Zwift Study (via TrainingPeaks)

75-100min ride

with 3 sets of [email protected]% into [email protected]%

and 7:30min Pause between sets

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FAQ: How to use custom workouts in Zwift?

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Zwift Study by Philipp Diegner »

Week 3

Week 3

Workouts: 2

Total duration: 3h 9m

Total stress points: 182

Average workout:

Duration 1h 35m

Stress points 91

Zone distribution

Z1: 1h 16m

Z2: 34m

Z3: 35m

Z4: 44m

Z5: -

Z6: -

40%
18%
19%
23%
0%
0%

Zwift Study by Philipp Diegner» Week 3 »

SST/L4 -90-100min - 3 sets 4x3min (88-92-95%)

3min @ 50% FTP
3min @ 60% FTP
3min @ 65% FTP
3min @ 74% FTP
3min @ 80% FTP
3min @ 88% FTP
2min @ 55% FTP
3min @ 88% FTP
2min @ 55% FTP
3min @ 88% FTP
2min @ 55% FTP
3min @ 88% FTP
2min @ 55% FTP
8min @ 55% FTP
3min @ 92% FTP
2min @ 55% FTP
3min @ 92% FTP
2min @ 55% FTP
3min @ 92% FTP
2min @ 55% FTP
3min @ 92% FTP
2min @ 55% FTP
8min @ 55% FTP
3min @ 95% FTP
2min @ 55% FTP
3min @ 95% FTP
2min @ 55% FTP
3min @ 95% FTP
2min @ 55% FTP
3min @ 95% FTP
2min @ 55% FTP
5min @ 50% FTP
3min @ 50% FTP3min @ 60% FTP3min @ 65% FTP3min @ 74% FTP3min @ 80% FTP3min @ 88% FTP2min @ 55% FTP3min @ 88% FTP2min @ 55% FTP3min @ 88% FTP2min @ 55% FTP3min @ 88% FTP2min @ 55% FTP8min @ 55% FTP3min @ 92% FTP2min @ 55% FTP3min @ 92% FTP2min @ 55% FTP3min @ 92% FTP2min @ 55% FTP3min @ 92% FTP2min @ 55% FTP8min @ 55% FTP3min @ 95% FTP2min @ 55% FTP3min @ 95% FTP2min @ 55% FTP3min @ 95% FTP2min @ 55% FTP3min @ 95% FTP2min @ 55% FTP5min @ 50% FTP
Workout overview

Duration: 1h 36m

Stress points: 92

Zone distribution

Z1: 48m

Z2: 9m

Z3: 15m

Z4: 24m

Z5: -

Z6: -

50%
9%
16%
25%
0%
0%

Author: Zwift Study (via TrainingPeaks)

15min progressive Warmup followed by

3 sets 4x3min SST/L4 (88-92-95%) and 10min Pause between sets

end the ride with 30min steady endurance.

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Zwift Study by Philipp Diegner» Week 3 »

Sweetspot (SST) 75-120min with [email protected]%

5min @ 50% FTP
13min @ 65% FTP
2min @ 75% FTP
10min @ 88% FTP
5min @ 50% FTP
10min @ 90% FTP
5min @ 50% FTP
10min @ 90% FTP
5min @ 50% FTP
10min @ 88% FTP
3min @ 50% FTP
10min @ 65% FTP
5min @ 50% FTP
5min @ 50% FTP13min @ 65% FTP2min @ 75% FTP10min @ 88% FTP5min @ 50% FTP10min @ 90% FTP5min @ 50% FTP10min @ 90% FTP5min @ 50% FTP10min @ 88% FTP3min @ 50% FTP10min @ 65% FTP5min @ 50% FTP
Workout overview

Duration: 1h 33m

Stress points: 90

Zone distribution

Z1: 28m

Z2: 25m

Z3: 20m

Z4: 20m

Z5: -

Z6: -

30%
27%
22%
22%
0%
0%

Author: Zwift Study (via TrainingPeaks)

[email protected]% SST and 5min Pause

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Zwift Study by Philipp Diegner »

Week 4

Week 4

Workouts: 2

Total duration: 2h 57m

Total stress points: 174

Average workout:

Duration 1h 29m

Stress points 87

Zone distribution

Z1: 45m

Z2: 54m

Z3: 43m

Z4: 32m

Z5: 4m

Z6: -

25%
31%
24%
18%
2%
0%

Zwift Study by Philipp Diegner» Week 4 »

SST/L4 -90-100min - 7x5' with 4:[email protected]% into [email protected]%

3min @ 50% FTP
3min @ 60% FTP
3min @ 65% FTP
3min @ 74% FTP
3min @ 80% FTP
4min 30sec @ 90% FTP
30sec @ 105% FTP
4min @ 50% FTP
4min 30sec @ 90% FTP
30sec @ 105% FTP
4min @ 50% FTP
4min 30sec @ 90% FTP
30sec @ 105% FTP
4min @ 50% FTP
4min 30sec @ 90% FTP
30sec @ 105% FTP
4min @ 50% FTP
4min 30sec @ 90% FTP
30sec @ 105% FTP
4min @ 50% FTP
4min 30sec @ 90% FTP
30sec @ 105% FTP
4min @ 50% FTP
4min 30sec @ 90% FTP
30sec @ 105% FTP
15min @ 62% FTP
5min @ 50% FTP
3min @ 50% FTP3min @ 60% FTP3min @ 65% FTP3min @ 74% FTP3min @ 80% FTP4min 30sec @ 90% FTP30sec @ 105% FTP4min @ 50% FTP4min 30sec @ 90% FTP30sec @ 105% FTP4min @ 50% FTP4min 30sec @ 90% FTP30sec @ 105% FTP4min @ 50% FTP4min 30sec @ 90% FTP30sec @ 105% FTP4min @ 50% FTP4min 30sec @ 90% FTP30sec @ 105% FTP4min @ 50% FTP4min 30sec @ 90% FTP30sec @ 105% FTP4min @ 50% FTP4min 30sec @ 90% FTP30sec @ 105% FTP15min @ 62% FTP5min @ 50% FTP
Workout overview

Duration: 1h 34m

Stress points: 91

Zone distribution

Z1: 32m

Z2: 24m

Z3: 3m

Z4: 32m

Z5: 4m

Z6: -

34%
26%
3%
34%
4%
0%

Author: Zwift Study (via TrainingPeaks)

15min progressive Warmup followed by

7x5min with 4:30min at 90% into 30s at 105%

end the ride with steady endurance.

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Zwift Study by Philipp Diegner» Week 4 »

Sweetspot (SST) 75-120min with [email protected]%

5min @ 50% FTP
13min @ 65% FTP
2min @ 75% FTP
40min @ 88% FTP
3min @ 50% FTP
15min @ 62% FTP
5min @ 50% FTP
5min @ 50% FTP13min @ 65% FTP2min @ 75% FTP40min @ 88% FTP3min @ 50% FTP15min @ 62% FTP5min @ 50% FTP
Workout overview

Duration: 1h 23m

Stress points: 83

Zone distribution

Z1: 13m

Z2: 30m

Z3: 40m

Z4: -

Z5: -

Z6: -

16%
36%
48%
0%
0%
0%

Author: Zwift Study (via TrainingPeaks)

[email protected]% SST

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