Zwift Study by Philipp Diegner

Plan overview

Weeks: 4

Duration: 3h 1m/week

Stress points: 157/week

Workouts: 8

Total duration: 12h 5m

Total stress points: 629

Zone distribution

Z1: 3h 32m

Z2: 3h 50m

Z3: 3h 10m

Z4: 1h 30m

Z5: 4m

Z6: -

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

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.


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Week 1

Workouts: 2

Total duration: 2h 59m

Total stress points: 150

Average workout:

Duration: 1h 30m

Stress points: 75

Zone distribution

Z1: 43m

Z2: 1h 21m

Z3: 47m

Z4: 8m

Z5: -

Z6: -

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

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Workout overview

Duration: 1h 28m 15s

Stress points: 74

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 2x15min@88% (~160bpm) and 10min pause at 55%

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 1h 31m

Stress points: 76

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 4x2min@88% into 1min@100%

and 10min Pause between sets

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FAQ: How to use custom workouts in Zwift?

Week 2

Workouts: 2

Total duration: 3h

Total stress points: 156

Average workout:

Duration: 1h 30m

Stress points: 78

Zone distribution

Z1: 48m

Z2: 1h 1m

Z3: 1h 5m

Z4: 6m

Z5: -

Z6: -

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

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

Workout overview

Duration: 1h 28m

Stress points: 78

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 2x20min@88% and 10min pause at 50%

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Workout overview

Duration: 1h 32m

Stress points: 78

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 2x4min@88% into 1min@100%

and 7:30min Pause between sets

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Week 3

Workouts: 2

Total duration: 3h 9m

Total stress points: 165

Average workout:

Duration: 1h 35m

Stress points: 83

Zone distribution

Z1: 1h 16m

Z2: 34m

Z3: 35m

Z4: 44m

Z5: -

Z6: -

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

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Workout overview

Duration: 1h 33m

Stress points: 82

Zone distribution

Z1: 28m

Z2: 25m

Z3: 20m

Z4: 20m

Z5: -

Z6: -

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

Author: Zwift Study (via TrainingPeaks)

4x10min@88-90-90-88% SST and 5min Pause

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Workout overview

Duration: 1h 36m

Stress points: 83

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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FAQ: How to use custom workouts in Zwift?

Week 4

Workouts: 2

Total duration: 2h 57m

Total stress points: 158

Average workout:

Duration: 1h 29m

Stress points: 79

Zone distribution

Z1: 45m

Z2: 54m

Z3: 43m

Z4: 32m

Z5: 4m

Z6: -

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

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Workout overview

Duration: 1h 34m

Stress points: 81

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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FAQ: How to use custom workouts in Zwift?