ZwiftOff

ZwiftOff Workouts created by Zee Kryder

The workouts are designed for weight loss. Based on the research of Dr. Jeukendrup, who identified the highest amount of fat is consumed at 45-52% of VO2Max or 50-68% of your given FTP. For the greatest benefit, a fasted early morning workout done in a strength gear with a cadence of 60-80 rpm will boost the benefits of the prescribed exercise. Your heart rate should fall into the 65-75% max heart rate.Try to breath deep and slow.

These workouts can also be used with a higher cadence for recovery or general fitness.

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Workout overview

Duration: 45m

Stress points: 34

Zone distribution

Z1: 11m

Z2: 20m

Z3: 13m

Z4: 2m

Z5: -

Z6: -

24%
45%
28%
3%
0%
0%

Author: Zee Kryder

Apollo-11 is a Low Intensity, Low Cadence Workout

After a short warm-up, there will be a thirteen minute segment, a four minute recovery zone, a thirteen minute segment at a slightly higher output, and finally a few minutes recovery to the end.

If any level seems too strenuous, ease back a little. Don't strain in too large a gear Focus on form with controlled breathing. Drink water often.

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 45m

Stress points: 34

Zone distribution

Z1: 11m

Z2: 18m

Z3: 14m

Z4: 2m

Z5: -

Z6: -

24%
41%
31%
4%
0%
0%

Author: Zee Kryder


Atlas is a series of inreasing efforts.3 X 8 Blocks of low intensity with a rising level. 45 minutes total.
Use a low cadence for burning fat. High cadence for aerobic spinning or reovery riding.
This is a good workout to reach a little higher.

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 45m

Stress points: 37

Zone distribution

Z1: 6m

Z2: 19m

Z3: 18m

Z4: 2m

Z5: -

Z6: -

14%
42%
40%
5%
0%
0%

Author: Z.Kryder ZwiftOff

Juno will build your endurance as we target the low intensity effort needed with a low cadence but powerful stroke. After a 10 minute warm-up, we will do a 20 minute ride with enough of a mix to improve our fitness. After a brief rest, we will do a five minute section of increasing effort. Then we will pedal easy for the last five minutes.

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 45m

Stress points: 36

Zone distribution

Z1: 11m

Z2: 24m

Z3: 7m

Z4: 2m

Z5: 1m

Z6: 1m

24%
54%
14%
5%
1%
2%

Author: Zee Kryder

Titan has mild zone 2 work to help burn fat. You will have some sprint efforts to build your heart rate, similar to high intensity intervals. They get shorter and faster.
This is a good workout to have a different style. Break the routine every now and then with this one.

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FAQ: How to use custom workouts in Zwift?

Workout overview

Duration: 45m

Stress points: 32

Zone distribution

Z1: 11m

Z2: 25m

Z3: 6m

Z4: 2m

Z5: -

Z6: -

25%
56%
13%
5%
0%
0%

Author: Zee Kryder

ZEUS is designed to put you in the optimum fat burning level. It should be done with a firm, low cadence between 65-80. Zeus has a few lightning bolts thrown in to keep your heart rate up.
Warm-up: 5 min + 2 min free
Main Effort: 3 min ramp- up Level 1 grey to Level 2 Blue, 5 min Level 2 Blue, 3 min ramp-up Level 2 Blue
Repeat 3 Repetitions of 11 minute effort
Cool-down: 5 min free ride

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FAQ: How to use custom workouts in Zwift?