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Zwift Workouts

Zwift workouts are a great way to turbo charge your indoor cycling training. These interval sessions add focus to your sessions and help you to improve your endurance, speed and strength on the bike. You’ll find plenty of workouts in Zwift’s own workout and training plan library. But the custom Zwift workouts below have been created with triathletes in mind. Set by leading triathlon experts, including top PRO triathletes, give these workouts a go and watch your bike split get stronger than ever.

Custom ZWIFT workouts for triathletes

Browse our comprehensive list of sessions or use the filters to choose a workout leader and start training today.

Duration
Workout leader
Stress POints
The Lockdown Roller
with
Lesley Levison
4min from 45 to 60% FTP3x 15sec @ 100% FTP,
30sec @ 50% FTP4min from 60 to 75% FTP3x 15sec @ 100% FTP,
30sec @ 50% FTP3min @ 77% FTP3min @ 81% FTP3min @ 85% FTP1min @ 100% FTP1min @ 50% FTP3min @ 77% FTP3min @ 81% FTP3min @ 85% FTP1min @ 100% FTP1min @ 50% FTP3min @ 77% FTP3min @ 81% FTP3min @ 85% FTP1min @ 100% FTP1min @ 50% FTP3min @ 77% FTP3min @ 81% FTP3min @ 85% FTP1min @ 100% FTP4min 30sec from 70 to 40% FTP
Zone 1
12
min
Zone 2
6
min
Zone 3
36
min
Zone 4
6
min
Zone 5
0
min
Zone 6
0
min
60
min
60
Add Workout
All Heart
with
Rhys Jones
8min from 50 to 80% FTP1min @ 60% FTP4x 30sec @ 120% FTP,
30sec @ 50% FTP1min @ 60% FTP3x 3min @ 110% FTP,
3min @ 60% FTP3x 2min @ 115% FTP,
2min @ 60% FTP3x 1min @ 120% FTP,
1min @ 60% FTP2min @ 65% FTP8min from 80 to 50% FTP
Zone 1
7
min
Zone 2
31
min
Zone 3
2
min
Zone 4
0
min
Zone 5
15
min
Zone 6
5
min
60
min
60
Add Workout
The TT Blaster
with
Debbie Coyle
8min from 40 to 80% FTP2min @ 60% FTP6x 30sec @ 110% FTP,
30sec @ 55% FTP2min @ 60% FTP4min @ 95% FTP2min @ 105% FTP2min 30sec @ 55% FTP4min @ 95% FTP2min @ 105% FTP2min 30sec @ 55% FTP4min @ 95% FTP2min @ 105% FTP2min 30sec @ 55% FTP4min @ 95% FTP2min @ 105% FTP2min 30sec @ 55% FTP8min from 80 to 40% FTP
Zone 1
29
min
Zone 2
10
min
Zone 3
5
min
Zone 4
2
min
Zone 5
0
min
Zone 6
15
min
60
min
60
Add Workout
Turning the Screw
with
Marc Jenkins
10min from 55 to 80% FTP2min @ 60% FTP4x 40sec @ 110% FTP,
20sec @ 50% FTP2min @ 60% FTP4min from 85 to 120% FTP2min @ 50% FTP4min from 85 to 120% FTP2min @ 50% FTP4min from 85 to 120% FTP2min @ 50% FTP4min from 85 to 120% FTP2min @ 50% FTP4min from 85 to 120% FTP2min @ 50% FTP4min from 85 to 120% FTP2min @ 50% FTP4x 40sec @ 110% FTP,
20sec @ 50% FTP2min @ 60% FTP
Zone 1
8
min
Zone 2
21
min
Zone 3
8
min
Zone 4
8
min
Zone 5
15
min
Zone 6
0
min
60
min
60
Add Workout
The Surge
with
Adam Bowden
6min from 50 to 80% FTP1min @ 60% FTP4x 30sec @ 120% FTP,
30sec @ 50% FTP2min @ 60% FTP7min @ 85% FTP3min @ 105% FTP2min @ 90% FTP3min @ 50% FTP7min @ 85% FTP3min @ 105% FTP2min @ 90% FTP3min @ 50% FTP7min @ 85% FTP3min @ 105% FTP2min @ 90% FTP3min @ 50% FTP5min @ 65% FTP
Zone 1
13
min
Zone 2
11
min
Zone 3
22
min
Zone 4
6
min
Zone 5
9
min
Zone 6
2
min
63
min
63
Add Workout
The Breakaway
with
Helen Jenkins
8min from 55 to 80% FTP2min @ 55% FTP3x 1min @ 120% FTP,
1min @ 50% FTP30sec @ 120% FTP1min @ 105% FTP2min 30sec @ 95% FTP3min @ 55% FTP30sec @ 120% FTP1min @ 105% FTP2min 30sec @ 95% FTP3min @ 55% FTP30sec @ 120% FTP1min @ 105% FTP2min 30sec @ 95% FTP3min @ 55% FTP30sec @ 120% FTP1min @ 105% FTP2min 30sec @ 95% FTP3min @ 55% FTP30sec @ 120% FTP1min @ 105% FTP2min 30sec @ 95% FTP3min @ 50% FTP30sec @ 120% FTP1min @ 105% FTP2min 30sec @ 95% FTP3min @ 55% FTP2min @ 65% FTP
Zone 1
24
min
Zone 2
7
min
Zone 3
1
min
Zone 4
15
min
Zone 5
6
min
Zone 6
6
min
60
min
60
Add Workout
Super Sam’s Double Dozen
with
Sam Holness
5min from 45 to 75% FTP4x 15sec @ 120% FTP,
30sec @ 50% FTP2min @ 65% FTP12x 1min 30sec @ 105% FTP,
1min @ 50% FTP2min @ 65% FTP12min @ 89% FTP6min from 75 to 40% FTP
Zone 1
20
min
Zone 2
9
min
Zone 3
12
min
Zone 4
0
min
Zone 5
18
min
Zone 6
1
min
60
min
60
Add Workout
Kyle Smith’s Over/Unders
with
Kyle Smith
9min from 45 to 65% FTP1min @ 70% FTP1min @ 80% FTP1min @ 90% FTP1min @ 100% FTP1min @ 110% FTP1min @ 55% FTP1x 9min @ 75% FTP,
1min @ 55% FTP1x 8min @ 87% FTP,
2min @ 55% FTP1x 9min @ 75% FTP,
1min @ 55% FTP1x 8min @ 87% FTP,
1min @ 55% FTP6min from 75 to 45% FTP
Zone 1
15
min
Zone 2
25
min
Zone 3
17
min
Zone 4
2
min
Zone 5
1
min
Zone 6
0
min
60
min
60
Add Workout
Tempo with a Twist
with
John Levison
4min from 40 to 70% FTP3x 15sec @ 105% FTP,
30sec @ 50% FTP3x 15sec @ 115% FTP,
30sec @ 50% FTP3x 10sec @ 125% FTP,
30sec @ 50% FTP3min @ 60% FTP4x 1min @ 105% FTP,
4min @ 88% FTP3min @ 50% FTP4x 1min @ 105% FTP,
4min @ 88% FTP3min 30sec from 60 to 40% FTP
Zone 1
14
min
Zone 2
4
min
Zone 3
32
min
Zone 4
0
min
Zone 5
10
min
Zone 6
1
min
60
min
60
Add Workout
Sam Proctor’s VO2Max Preload
with
Sam Proctor
6min from 50 to 65% FTP1min @ 75% FTP1min @ 83% FTP1min @ 91% FTP1min @ 100% FTP2min @ 60% FTP1min @ 85% FTP30sec @ 110% FTP30sec @ 50% FTP1min @ 85% FTP30sec @ 119% FTP30sec @ 50% FTP1min @ 85% FTP30sec @ 125% FTP30sec @ 49% FTP1min @ 60% FTP1x 10sec @ 186% FTP,
2min 50sec @ 110% FTP3min @ 50% FTP1x 10sec @ 186% FTP,
2min 50sec @ 110% FTP3min @ 50% FTP1x 10sec @ 186% FTP,
2min 50sec @ 110% FTP3min @ 50% FTP1x 10sec @ 186% FTP,
2min 50sec @ 110% FTP3min @ 50% FTP1x 10sec @ 186% FTP,
2min 50sec @ 110% FTP3min @ 50% FTP1x 10sec @ 186% FTP,
2min 50sec @ 110% FTP3min @ 50% FTP5min from 63 to 54% FTP
Zone 1
28
min
Zone 2
6
min
Zone 3
4
min
Zone 4
2
min
Zone 5
18
min
Zone 6
2
min
60
min
60
Add Workout
Tough 10's
with
Nikki Bartlett
4min from 50 to 75% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP4min @ 60% FTP20x 20sec @ 115% FTP,
10sec @ 50% FTP4min @ 60% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP40sec @ 115% FTP20sec @ 50% FTP20sec @ 115% FTP40sec @ 50% FTP4min @ 60% FTP15x 20sec @ 115% FTP,
20sec @ 50% FTP4min from 70 to 50% FTP
Zone 1
22
min
Zone 2
17
min
Zone 3
0
min
Zone 4
0
min
Zone 5
22
min
Zone 6
0
min
60
min
60
Add Workout
The Russian Steps
with
John Levison
6min from 50 to 75% FTP2min @ 50% FTP5min @ 100% FTP3min @ 50% FTP15sec @ 115% FTP45sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP1min @ 115% FTP1min @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP15sec @ 115% FTP45sec @ 65% FTP3min @ 50% FTP15sec @ 115% FTP45sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP1min @ 115% FTP1min @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP15sec @ 115% FTP45sec @ 65% FTP3min @ 50% FTP15sec @ 115% FTP45sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP1min @ 115% FTP1min @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP15sec @ 115% FTP45sec @ 65% FTP3min @ 50% FTP5min @ 100% FTP6min from 65 to 45% FTP
Zone 1
21
min
Zone 2
17
min
Zone 3
0
min
Zone 4
10
min
Zone 5
12
min
Zone 6
0
min
60
min
60
Add Workout
The Lockdown Roller #2
with
Lesley Levison
4min from 40 to 60% FTP3x 15sec @ 95% FTP,
30sec @ 50% FTP4min from 60 to 75% FTP3x 10sec @ 100% FTP,
30sec @ 50% FTP1min @ 77% FTP1min 30sec @ 81% FTP1min 30sec @ 90% FTP2min @ 85% FTP1min @ 100% FTP2min @ 85% FTP1min 30sec @ 90% FTP1min 30sec @ 81% FTP1min @ 77% FTP1min 30sec @ 50% FTP1min @ 77% FTP1min 30sec @ 81% FTP1min 30sec @ 90% FTP2min @ 85% FTP1min @ 100% FTP2min @ 85% FTP1min 30sec @ 90% FTP1min 30sec @ 81% FTP1min @ 77% FTP1min 30sec @ 50% FTP1min @ 77% FTP1min 30sec @ 81% FTP1min 30sec @ 90% FTP2min @ 85% FTP1min @ 100% FTP2min @ 85% FTP1min 30sec @ 90% FTP1min 30sec @ 81% FTP1min @ 77% FTP1min @ 50% FTP4min 30sec from 70 to 40% FTP
Zone 1
14
min
Zone 2
6
min
Zone 3
27
min
Zone 4
13
min
Zone 5
0
min
Zone 6
0
min
59
min
59
Add Workout
40/20’s FTP Booster
with
John Levison
6min from 35 to 70% FTP5x 15sec @ 130% FTP,
30sec @ 50% FTP2min @ 50% FTP10x 40sec @ 117% FTP,
20sec @ 50% FTP5min @ 60% FTP8x 40sec @ 117% FTP,
20sec @ 50% FTP5min @ 60% FTP6x 40sec @ 117% FTP,
20sec @ 50% FTP5min @ 60% FTP4x 40sec @ 117% FTP,
20sec @ 50% FTP5min 15sec from 70 to 35% FTP
Zone 1
22
min
Zone 2
18
min
Zone 3
0
min
Zone 4
0
min
Zone 5
19
min
Zone 6
1
min
60
min
60
Add Workout
Progressive 11’s
with
Kevin Poulton
3min @ 50% FTP2x 1min @ 90rpm, 75% FTP,
1min @ 80rpm, 50% FTP2x 1min @ 95rpm, 90% FTP,
1min @ 80rpm, 50% FTP3min @ 50% FTP6min @ 95rpm, 83% FTP4min @ 90rpm, 98% FTP1min @ 90rpm, 109% FTP5min @ 50% FTP6min @ 95rpm, 83% FTP4min @ 90rpm, 98% FTP1min @ 90rpm, 109% FTP5min @ 50% FTP10min @ 90rpm, 95% FTP5min @ 50% FTP
Zone 1
20
min
Zone 2
2
min
Zone 3
28
min
Zone 4
16
min
Zone 5
1
min
Zone 6
0
min
61
min
61
Add Workout
Power Builder Series - Week 3
with
Rhys Jones
14min from 55 to 75% FTP1min @ 50% FTP1min @ 100% FTP1min @ 65% FTP1min @ 105% FTP1min @ 65% FTP1min @ 110% FTP1min @ 50% FTP2min @ 65% FTP3min @ 85% FTP2min @ 90% FTP1min @ 95% FTP2min @ 65% FTP3min @ 85% FTP2min @ 90% FTP1min @ 95% FTP2min @ 65% FTP3min @ 85% FTP2min @ 90% FTP1min @ 95% FTP3min @ 50% FTP2min @ 65% FTP3min @ 82% FTP1min @ 90% FTP1min @ 95% FTP2min @ 65% FTP3min @ 82% FTP1min @ 90% FTP1min @ 95% FTP6min from 75 to 55% FTP
Zone 1
10
min
Zone 2
27
min
Zone 3
15
min
Zone 4
14
min
Zone 5
2
min
Zone 6
0
min
68
min
68
Add Workout
The Kitchen Sink
with
Gary Craig
5min from 45 to 75% FTP5x 15sec @ 120% FTP,
50sec @ 50% FTP6min @ 92% FTP3min @ 50% FTP3x 40sec @ 110% FTP,
1min @ 90% FTP3min @ 60% FTP3x 40sec @ 110% FTP,
1min @ 90% FTP3min @ 60% FTP5x 1min @ 115% FTP,
1min @ 50% FTP2min @ 50% FTP4x 15sec @ 160% FTP,
45sec @ 50% FTP2min @ 50% FTP5min @ 88% FTP5min 35sec from 75 to 45% FTP
Zone 1
24
min
Zone 2
11
min
Zone 3
5
min
Zone 4
12
min
Zone 5
9
min
Zone 6
2
min
64
min
64
Add Workout
Short and Sweet(spot)
with
John Levison
4min from 50 to 70% FTP3x 15sec @ 115% FTP,
30sec @ 50% FTP1min @ 55% FTP3x 15sec @ 120% FTP,
30sec @ 50% FTP1min @ 55% FTP3x 15sec @ 125% FTP,
30sec @ 50% FTP1min @ 55% FTP5min @ 88% FTP2min @ 50% FTP5min @ 88% FTP2min @ 50% FTP5min @ 88% FTP2min @ 50% FTP6x 30sec @ 105% FTP,
30sec @ 70% FTP3min @ 50% FTP6x 30sec @ 105% FTP,
30sec @ 70% FTP3min @ 50% FTP6x 30sec @ 105% FTP,
30sec @ 70% FTP5min 15sec from 70 to 40% FTP
Zone 1
25
min
Zone 2
13
min
Zone 3
15
min
Zone 4
0
min
Zone 5
10
min
Zone 6
2
min
64
min
64
Add Workout
Debbie’s Killer Minutes
with
Debbie Coyle
5min from 50 to 65% FTP3x 30sec @ 90% FTP,
30sec @ 50% FTP5min @ 80% FTP3min @ 50% FTP10x 1min @ 120% FTP,
1min @ 50% FTP5min @ 60% FTP10x 30sec @ 130% FTP,
30sec @ 50% FTP3min @ 50% FTP6min from 70 to 50% FTP
Zone 1
29
min
Zone 2
10
min
Zone 3
5
min
Zone 4
2
min
Zone 5
0
min
Zone 6
15
min
60
min
60
Add Workout
The Espresso Spicy Tempo
with
Chris Taylor
7min from 50 to 75% FTP2min @ 50% FTP3x 30sec @ 120% FTP,
30sec @ 50% FTP2min @ 65% FTP3x 30sec @ 110% FTP,
3min 30sec @ 81% FTP2min @ 60% FTP3x 1min @ 105% FTP,
3min @ 85% FTP2min @ 60% FTP3x 30sec @ 110% FTP,
3min 30sec @ 81% FTP6min from 70 to 45% FTP
Zone 1
10
min
Zone 2
13
min
Zone 3
30
min
Zone 4
0
min
Zone 5
6
min
Zone 6
2
min
60
min
60
Add Workout
Sid’s Inverted Pyramid
with
Laura Siddall
8min from 40 to 70% FTP5x 30sec @ 110% FTP,
30sec @ 55% FTP3min @ 60% FTP1min @ 104% FTP2min @ 92% FTP3min @ 82% FTP2min @ 92% FTP1min @ 104% FTP3min @ 60% FTP1min @ 105% FTP2min @ 92% FTP3min @ 82% FTP2min @ 92% FTP1min @ 104% FTP3min @ 60% FTP1min @ 105% FTP2min @ 92% FTP3min @ 82% FTP2min @ 92% FTP1min @ 104% FTP3min @ 60% FTP8min from 70 to 40% FTP
Zone 1
22
min
Zone 2
9
min
Zone 3
12
min
Zone 4
13
min
Zone 5
3
min
Zone 6
1
min
60
min
60
Add Workout
Debbie’s Killer Sandwich
with
Debbie Coyle
6min from 50 to 70% FTP2min @ 55% FTP3x 25sec @ 75% FTP,
30sec @ 85% FTP3min @ 60% FTP5x 1min @ 120% FTP,
1min @ 50% FTP3min @ 60% FTP5x 2min @ 93% FTP,
1min @ 105% FTP3min @ 60% FTP5x 1min @ 120% FTP,
1min @ 50% FTP5min 15sec from 60 to 40% FTP
Zone 1
20
min
Zone 2
14
min
Zone 3
2
min
Zone 4
10
min
Zone 5
5
min
Zone 6
10
min
60
min
60
Add Workout
Espresso Coaching 2:1 Intervals
with
Chris Taylor
8min from 50 to 75% FTP1min @ 50% FTP2x 20sec @ 100% FTP,
20sec @ 50% FTP2min @ 50% FTP7x 1min @ 113% FTP,
30sec @ 50% FTP3min 30sec @ 50% FTP10x 40sec @ 118% FTP,
20sec @ 50% FTP3min 30sec @ 50% FTP13x 30sec @ 123% FTP,
15sec @ 50% FTP10min 25sec from 50 to 25% FTP
Zone 1
34
min
Zone 2
5
min
Zone 3
0
min
Zone 4
1
min
Zone 5
7
min
Zone 6
13
min
60
min
60
Add Workout
Get Off That Couch!
with
Steve Clark
8min from 45 to 65% FTP5x 3min @ 100% FTP,
1min @ 50% FTP3min @ 50% FTP6x 1min @ 120% FTP,
1min @ 50% FTP3min @ 50% FTP7x 30sec @ 140% FTP,
30sec @ 40% FTP7min from 60 to 35% FTP
Zone 1
33
min
Zone 2
2
min
Zone 3
0
min
Zone 4
15
min
Zone 5
0
min
Zone 6
10
min
60
min
60
Add Workout
The Tom Davis 4x4
with
Thomas Davis
15min from 55 to 80% FTP1min @ 55% FTP4x 4min @ 104% FTP,
5min @ 55% FTP8min from 70 to 50% FTP
Zone 1
5
min
Zone 2
31
min
Zone 3
0
min
Zone 4
24
min
Zone 5
0
min
Zone 6
0
min
60
min
60
Add Workout
Bottrill’s ‘Ramps to Max
with
Matt Bottrill
10min from 50 to 70% FTP5min @ 87% FTP5min @ 97% FTP3min @ 102% FTP30sec @ 135% FTP5min @ 50% FTP5min @ 87% FTP5min @ 97% FTP3min @ 102% FTP30sec @ 135% FTP5min @ 50% FTP5min @ 87% FTP5min @ 97% FTP3min @ 102% FTP30sec @ 135% FTP4min 30sec from 55 to 35% FTP
Zone 1
2
min
Zone 2
33
min
Zone 3
0
min
Zone 4
10
min
Zone 5
8
min
Zone 6
8
min
65
min
65
Add Workout
60 Minutes Of Jinx
with
Marc Jenkins
4min @ 60% FTP3min @ 70% FTP2min @ 80% FTP1min @ 90% FTP2min @ 60% FTP1min @ 100% FTP1min @ 60% FTP1min @ 105% FTP1min @ 60% FTP1min @ 110% FTP1min @ 60% FTP2min @ 60% FTP3min @ 85% FTP2min @ 105% FTP2min @ 60% FTP2min @ 105% FTP3min @ 85% FTP2min @ 60% FTP3min @ 90% FTP2min @ 105% FTP2min @ 55% FTP2min @ 105% FTP3min @ 90% FTP2min @ 55% FTP5min @ 105% FTP2min @ 55% FTP2min @ 70% FTP1min @ 60% FTP1min @ 55% FTP1min @ 50% FTP
Zone 1
8
min
Zone 2
21
min
Zone 3
8
min
Zone 4
8
min
Zone 5
15
min
Zone 6
0
min
60
min
60
Add Workout
Sid’s Inverted Pyramid
with
Laura Siddall
8min from 40 to 70% FTP5x 30sec @ 110% FTP,
30sec @ 55% FTP3min @ 60% FTP1min @ 104% FTP2min @ 92% FTP3min @ 82% FTP2min @ 92% FTP1min @ 104% FTP3min @ 60% FTP1min @ 105% FTP2min @ 92% FTP3min @ 82% FTP2min @ 92% FTP1min @ 104% FTP3min @ 60% FTP1min @ 105% FTP2min @ 92% FTP3min @ 82% FTP2min @ 92% FTP1min @ 104% FTP3min @ 60% FTP8min from 70 to 40% FTP
Zone 1
22
min
Zone 2
9
min
Zone 3
12
min
Zone 4
13
min
Zone 5
3
min
Zone 6
1
min
60
min
60
Add Workout
Bottrill’s Sweetspot Attack
with
Matt Bottrill
10min @ 95rpm, from 55 to 75% FTP2x 3min @ 85rpm, 89% FTP,
1min @ 85rpm, 98% FTP5min @ 95rpm, 55% FTP2x 3min @ 85rpm, 89% FTP,
1min @ 85rpm, 98% FTP5min @ 95rpm, 55% FTP2x 3min @ 85rpm, 89% FTP,
1min @ 85rpm, 98% FTP5min @ 95rpm, 55% FTP2x 3min @ 85rpm, 89% FTP,
1min @ 85rpm, 98% FTP8min @ 95rpm, from 65 to 45% FTP
Zone 1
2
min
Zone 2
33
min
Zone 3
0
min
Zone 4
10
min
Zone 5
8
min
Zone 6
8
min
65
min
65
Add Workout
50 Shades of Power!
with
John Levison
6min from 35 to 70% FTP5x 15sec @ 130% FTP,
30sec @ 50% FTP2min @ 50% FTP10x 40sec @ 117% FTP,
20sec @ 50% FTP5min @ 60% FTP8x 40sec @ 117% FTP,
20sec @ 50% FTP5min @ 60% FTP6x 40sec @ 117% FTP,
20sec @ 50% FTP5min @ 60% FTP4x 40sec @ 117% FTP,
20sec @ 50% FTP5min 15sec from 70 to 35% FTP
Zone 1
20
min
Zone 2
10
min
Zone 3
10
min
Zone 4
8
min
Zone 5
10
min
Zone 6
3
min
60
min
60
Add Workout
The Sweetspot Sandwich
with
John Levison
5min 30sec from 45 to 80% FTP5x 20sec @ 120% FTP,
30sec @ 50% FTP50sec @ 50% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP4min from 75 to 40% FTP
Zone 1
8
min
Zone 2
18
min
Zone 3
29
min
Zone 4
0
min
Zone 5
4
min
Zone 6
2
min
60
min
60
Add Workout
The Small but Mighty
with
Natalie Lawrence
4min from 40 to 70% FTP45sec @ 100% FTP45sec @ 50% FTP45sec @ 105% FTP45sec @ 50% FTP45sec @ 110% FTP45sec @ 50% FTP45sec @ 115% FTP45sec @ 50% FTP45sec @ 120% FTP45sec @ 50% FTP5min @ 85% FTP2min @ 50% FTP4min @ 90% FTP2min @ 50% FTP3min @ 100% FTP3min @ 50% FTP2min @ 115% FTP3min @ 50% FTP1min @ 120% FTP3min @ 50% FTP2min @ 115% FTP3min @ 50% FTP3min @ 100% FTP2min @ 50% FTP4min @ 90% FTP2min @ 50% FTP5min @ 85% FTP4min 30sec from 60 to 40% FTP
Zone 1
31
min
Zone 2
2
min
Zone 3
10
min
Zone 4
15
min
Zone 5
6
min
Zone 6
2
min
65
min
65
Add Workout
Debbie’s Killer 7’s
with
Debbie Coyle
5min from 45 to 55% FTP4x 30sec @ 75% FTP,
30sec @ 85% FTP3min @ 60% FTP5min @ 95% FTP5min @ 60% FTP7x 1min @ 125% FTP,
1min @ 50% FTP5min @ 60% FTP7x 1min @ 125% FTP,
1min @ 50% FTP5min from 55 to 45% FTP
Zone 1
24
min
Zone 2
15
min
Zone 3
2
min
Zone 4
5
min
Zone 5
0
min
Zone 6
14
min
60
min
60
Add Workout
Oxygenaddict’s Triple Pyramid
with
Rob Willby
5min from 50 to 70% FTP3x 25sec @ 90% FTP,
30sec @ 55% FTP2min @ 55% FTP1min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP3min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP1min @ 100% FTP1min @ 55% FTP3min @ 55% FTP1min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP3min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP1min @ 100% FTP1min @ 55% FTP3min @ 55% FTP1min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP3min @ 100% FTP1min @ 55% FTP2min @ 100% FTP1min @ 55% FTP1min @ 100% FTP1min @ 55% FTP2min 15sec from 55 to 40% FTP
Zone 1
29
min
Zone 2
3
min
Zone 3
1
min
Zone 4
27
min
Zone 5
0
min
Zone 6
0
min
60
min
60
Add Workout
Progressive 4×4’s
with
John Levison
4min from 45 to 75% FTP4x 15sec @ 115% FTP,
30sec @ 50% FTP30sec @ 60% FTP4x 15sec @ 120% FTP,
30sec @ 50% FTP30sec @ 60% FTP4x 15sec @ 125% FTP,
30sec @ 50% FTP30sec @ 60% FTP4x 15sec @ 130% FTP,
30sec @ 50% FTP30sec @ 60% FTP4min @ 85% FTP2min 30sec @ 100% FTP1min @ 115% FTP30sec @ 125% FTP3min @ 50% FTP4min @ 85% FTP2min 30sec @ 100% FTP1min @ 115% FTP30sec @ 125% FTP3min @ 50% FTP4min @ 85% FTP2min 30sec @ 100% FTP1min @ 115% FTP30sec @ 125% FTP3min @ 50% FTP4min @ 85% FTP2min 30sec @ 100% FTP1min @ 115% FTP30sec @ 125% FTP4min from 75 to 45% FTP
Zone 1
21
min
Zone 2
6
min
Zone 3
16
min
Zone 4
10
min
Zone 5
5
min
Zone 6
5
min
63
min
63
Add Workout
A Bit (More) Speed Too
with
John Levison
4min 30sec from 40 to 75% FTP40sec @ 105% FTP30sec @ 50% FTP30sec @ 115% FTP30sec @ 50% FTP20sec @ 125% FTP30sec @ 50% FTP15sec @ 135% FTP30sec @ 50% FTP20sec @ 125% FTP30sec @ 50% FTP30sec @ 115% FTP30sec @ 50% FTP40sec @ 105% FTP30sec @ 50% FTP10min from 60 to 95% FTP30sec @ 50% FTP5x 15sec @ 175% FTP,
45sec @ 50% FTP1min @ 50% FTP10min from 60 to 95% FTP30sec @ 50% FTP5x 15sec @ 185% FTP,
45sec @ 50% FTP1min @ 50% FTP5min @ 85% FTP5x 25sec @ 150% FTP,
1min @ 50% FTP3min 40sec from 75 to 25% FTP
Zone 1
24
min
Zone 2
12
min
Zone 3
13
min
Zone 4
3
min
Zone 5
2
min
Zone 6
6
min
60
min
60
Add Workout
A bit of speed too…
with
John Levison
5min from 40 to 75% FTP20sec @ 110% FTP30sec @ 50% FTP20sec @ 115% FTP30sec @ 50% FTP20sec @ 120% FTP20sec @ 50% FTP20sec @ 125% FTP30sec @ 50% FTP3x 4min @ 90% FTP,
2min @ 50% FTP4x 30sec @ 150% FTP,
1min @ 50% FTP2min @ 75% FTP1min 30sec @ 85% FTP1min @ 95% FTP30sec @ 105% FTP2min @ 50% FTP4x 15sec @ 180% FTP,
45sec @ 40% FTP25sec @ 50% FTP2min @ 75% FTP1min 30sec @ 85% FTP1min @ 95% FTP30sec @ 105% FTP2min @ 50% FTP4x 15sec @ 180% FTP,
45sec @ 40% FTP25sec @ 50% FTP5min from 75 to 40% FTP
Zone 1
28
min
Zone 2
8
min
Zone 3
3
min
Zone 4
14
min
Zone 5
2
min
Zone 6
5
min
60
min
60
Add Workout
Chase To Race Your Dream
with
Steve Clark
6min from 40 to 60% FTP5x 20sec @ 121% FTP,
40sec @ 55% FTP1min @ 63% FTP1min @ 72% FTP1min @ 80% FTP1min @ 89% FTP1min @ 102% FTP1min @ 55% FTP3min @ 85% FTP1min 10sec @ 104% FTP1min @ 55% FTP3min @ 86% FTP1min 10sec @ 105% FTP1min @ 55% FTP3min @ 86% FTP1min 10sec @ 104% FTP1min @ 55% FTP1min @ 63% FTP1min @ 72% FTP1min @ 80% FTP1min @ 89% FTP1min @ 102% FTP1min @ 55% FTP3min @ 86% FTP1min 10sec @ 105% FTP1min @ 55% FTP3min @ 86% FTP1min 10sec @ 105% FTP1min @ 55% FTP3min @ 86% FTP1min 10sec @ 105% FTP1min @ 55% FTP6min from 65 to 45% FTP
Zone 1
33
min
Zone 2
2
min
Zone 3
0
min
Zone 4
15
min
Zone 5
0
min
Zone 6
10
min
60
min
60
Add Workout
Countdown 4,3,2,1
with
John Levison
5min from 45 to 70% FTP3x 20sec @ 120% FTP,
40sec @ 50% FTP4x 4min @ 80% FTP,
1min @ 50% FTP3x 4min @ 90% FTP,
1min @ 50% FTP2x 4min @ 100% FTP,
1min @ 50% FTP4min @ 110% FTP5min from 70 to 40% FTP
Zone 1
17
min
Zone 2
4
min
Zone 3
16
min
Zone 4
20
min
Zone 5
4
min
Zone 6
1
min
62
min
62
Add Workout
The Sweetspot Sandwich
with
John Levison
5min 30sec from 45 to 80% FTP5x 20sec @ 120% FTP,
30sec @ 50% FTP50sec @ 50% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP15sec @ 105% FTP4min @ 88% FTP15sec @ 105% FTP2min @ 65% FTP4min from 75 to 40% FTP
Zone 1
8
min
Zone 2
18
min
Zone 3
29
min
Zone 4
0
min
Zone 5
4
min
Zone 6
2
min
60
min
60
Add Workout
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