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
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
0
min
60
min
60
Add Workout
Club Relays Madness!
with
John Levison
5min from 40 to 75% FTP20sec @ 110% FTP30sec @ 50% FTP20sec @ 115% FTP30sec @ 50% FTP20sec @ 120% FTP30sec @ 50% FTP20sec @ 125% FTP30sec @ 50% FTP20sec @ 130% FTP1min 30sec @ 65% FTP5min @ 80% FTP3min @ 95% FTP1min @ 110% FTP2min @ 65% FTP5min @ 80% FTP3min @ 95% FTP1min @ 110% FTP2min @ 65% FTP5min @ 80% FTP3min @ 95% FTP1min @ 110% FTP2min @ 65% FTP5min @ 80% FTP3min @ 95% FTP1min @ 110% FTP1min 50sec @ 65% FTP6min from 75 to 40% FTP
Zone 1
8
min
Zone 2
14
min
Zone 3
20
min
Zone 4
12
min
Zone 5
5
min
Zone 6
1
min
60
min
60
Add Workout
A Bit Of Speed Too
with
Gary Craig
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
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
Matt Bottrill’s Pace Variation Intervals
with
Matt Bottrill
8min from 40 to 60% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP10min @ 60% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP1min @ 85% FTP1min @ 90% FTP1min @ 120% FTP8min from 70 to 50% 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
62
min
62
Add Workout
Hywel’s Hurtbox Time Bomb!
with
Hywel Davies
5min from 40 to 70% FTP1min 30sec @ 97% FTP30sec @ 119% FTP1min @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP55sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP50sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP45sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP40sec @ 49% FTP1min 30sec @ 97% FTP30sec @ 120% FTP35sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP30sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP25sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP20sec @ 49% FTP1min 30sec @ 97% FTP30sec @ 120% FTP3min @ 49% FTP1min 30sec @ 97% FTP30sec @ 120% FTP1min @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP55sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP50sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP45sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP40sec @ 50% FTP1min 30sec @ 97% FTP30sec @ 120% FTP35sec @ 49% FTP1min 30sec @ 97% FTP30sec @ 120% FTP30sec @ 49% FTP1min 30sec @ 97% FTP30sec @ 120% FTP5min from 75 to 40% FTP
Zone 1
20
min
Zone 2
4
min
Zone 3
0
min
Zone 4
27
min
Zone 5
0
min
Zone 6
9
min
60
min
60
Add Workout
Short and Sweet(spot)
with
Lesley 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
Ramp It Up To The X
with
Steve Clark
5min from 40 to 65% FTP5min @ 65% FTP3min @ 75% FTP3min @ 80% FTP3min @ 87% FTP3min @ 95% FTP3min @ 107% FTP15sec @ 125% FTP3min @ 50% FTP3min @ 75% FTP3min @ 80% FTP3min @ 87% FTP3min @ 95% FTP3min @ 107% FTP15sec @ 125% FTP3min @ 50% FTP3min @ 75% FTP3min @ 80% FTP3min @ 87% FTP3min @ 95% FTP3min @ 107% FTP15sec @ 125% FTP5min from 60 to 45% FTP
Zone 1
15
min
Zone 2
15
min
Zone 3
18
min
Zone 4
9
min
Zone 5
9
min
Zone 6
1
min
66
min
66
Add Workout
Gill Fullen’s Lactic Legs Challenge
with
Gill Fullen
5min from 45 to 75% FTP5x 2min @ 95% FTP,
1min @ 50% FTP5x 2min @ 105% FTP,
1min @ 50% FTP5x 2min @ 95% FTP,
1min @ 50% FTP5x 2min @ 105% FTP,
1min @ 50% FTP5min from 75 to 45% FTP
Zone 1
25
min
Zone 2
5
min
Zone 3
0
min
Zone 4
20
min
Zone 5
20
min
Zone 6
0
min
70
min
70
Add Workout
Dare To Tri Big Gear Set
with
Louise Minchin
12min @ 85rpm, from 40 to 75% FTP1min @ 63rpm, 68% FTP2min @ 63rpm, 78% FTP3min @ 63rpm, 88% FTP4min @ 63rpm, 105% FTP2min @ 85rpm, 55% FTP1min @ 63rpm, 68% FTP2min @ 63rpm, 78% FTP3min @ 63rpm, 88% FTP4min @ 63rpm, 105% FTP2min @ 85rpm, 55% FTP1min @ 63rpm, 68% FTP2min @ 63rpm, 78% FTP3min @ 63rpm, 88% FTP4min @ 63rpm, 105% FTP2min @ 85rpm, 55% FTP12min @ 85rpm, from 75 to 45% FTP
Zone 1
19
min
Zone 2
14
min
Zone 3
15
min
Zone 4
0
min
Zone 5
12
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
Micro Burst Intervals 2
with
John Levison
4min from 40 to 70% FTP3x 15sec @ 110% FTP,
30sec @ 50% FTP1min from 60 to 75% FTP3x 15sec @ 120% FTP,
30sec @ 50% FTP1min from 65 to 80% FTP3x 15sec @ 130% FTP,
30sec @ 50% FTP1min @ 60% FTP1min @ 70% FTP1min @ 80% FTP5x 20sec @ 150% FTP,
40sec @ 50% FTP2min 30sec @ 50% FTP6x 15sec @ 175% FTP,
35sec @ 50% FTP2min 30sec @ 50% FTP7x 10sec @ 200% FTP,
30sec @ 50% FTP2min 30sec @ 50% FTP5x 20sec @ 150% FTP,
40sec @ 50% FTP2min 30sec @ 50% FTP6x 15sec @ 175% FTP,
35sec @ 50% FTP2min 30sec @ 50% FTP7x 10sec @ 200% FTP,
30sec @ 50% FTP4min 25sec from 65 to 40% FTP
Zone 1
44
min
Zone 2
6
min
Zone 3
1
min
Zone 4
0
min
Zone 5
1
min
Zone 6
10
min
62
min
62
Add Workout
Paul Lunn’s Kona Quest
with
Paul Lunn
8min from 45 to 75% FTP5min @ 100% FTP5min @ 60% FTP2min @ 120% FTP4min @ 60% FTP5min @ 100% FTP5min @ 60% FTP2min @ 120% FTP4min @ 60% FTP5min @ 100% FTP5min @ 60% FTP2min @ 120% FTP4min @ 60% FTP8min from 75 to 45% FTP
Zone 1
8
min
Zone 2
35
min
Zone 3
0
min
Zone 4
15
min
Zone 5
0
min
Zone 6
6
min
64
min
64
Add Workout
Micro Burst Intervals
with
John Levison
3min 30sec from 40 to 55% FTP4x 15sec @ 110% FTP,
30sec @ 50% FTP2min 30sec from 50 to 65% FTP4x 15sec @ 120% FTP,
30sec @ 50% FTP2min 30sec from 60 to 75% FTP4x 15sec @ 130% FTP,
30sec @ 50% FTP1min @ 60% FTP1min @ 70% FTP1min @ 80% FTP8x 30sec @ 150% FTP,
50sec @ 50% FTP3min 30sec @ 50% FTP8x 20sec @ 175% FTP,
40sec @ 50% FTP3min 30sec @ 50% FTP8x 10sec @ 200% FTP,
25sec @ 50% FTP3min 30sec @ 50% FTP5min 40sec from 75 to 40% FTP
Zone 1
40
min
Zone 2
8
min
Zone 3
1
min
Zone 4
0
min
Zone 5
1
min
Zone 6
10
min
60
min
60
Add Workout
LUCY GOSSAGE’S NEW YEAR SET
with
Lucy Gossage
4min from 40 to 70% FTP3x 15sec @ 110% FTP,
30sec @ 50% FTP3x 15sec @ 120% FTP,
30sec @ 50% FTP3x 15sec @ 130% FTP,
30sec @ 50% FTP1min @ 50% FTP3x 1min @ 90% FTP,
1min @ 50% FTP4min 30sec @ 85% FTP3min 30sec @ 95% FTP1min 30sec @ 110% FTP30sec @ 120% FTP4min from 65 to 50% FTP4min 30sec @ 85% FTP3min 30sec @ 95% FTP1min 30sec @ 110% FTP30sec @ 120% FTP4min from 65 to 50% FTP4min 30sec @ 85% FTP3min 30sec @ 95% FTP1min 30sec @ 110% FTP30sec @ 120% FTP4min 15sec from 65 to 50% FTP
Zone 1
25
min
Zone 2
12
min
Zone 3
8
min
Zone 4
0
min
Zone 5
0
min
Zone 6
15
min
60
min
60
Add Workout
50 Shades of Power!
with
John Levison
30sec @ 50% FTP30sec @ 55% FTP30sec @ 60% FTP30sec @ 65% FTP30sec @ 70% FTP30sec @ 75% FTP20sec @ 120% FTP30sec @ 60% FTP20sec @ 120% FTP30sec @ 60% FTP20sec @ 125% FTP30sec @ 60% FTP20sec @ 125% FTP30sec @ 60% FTP20sec @ 130% FTP30sec @ 60% FTP20sec @ 130% FTP30sec @ 60% FTP1min @ 50% FTP3min @ 85% FTP1min @ 50% FTP3min @ 85% FTP1min @ 50% FTP15sec @ 185% FTP40sec @ 50% FTP15sec @ 185% FTP40sec @ 50% FTP15sec @ 185% FTP40sec @ 50% FTP15sec @ 185% FTP40sec @ 50% FTP15sec @ 185% FTP1min @ 50% FTP1min @ 55% FTP1min @ 60% FTP1min 30sec @ 100% FTP1min @ 50% FTP1min 30sec @ 105% FTP1min @ 50% FTP1min 30sec @ 110% FTP1min @ 50% FTP1min 30sec @ 105% FTP1min @ 50% FTP1min 30sec @ 100% FTP2min @ 50% FTP4min @ 85% FTP2min @ 50% FTP5x 1min @ 110% FTP,
1min @ 90% FTP2min @ 50% FTP4min 35sec from 75 to 55% 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 Sweet Ladder
with
John Levison
4min from 50 to 75% FTP3x 20sec @ 120% FTP,
30sec @ 50% FTP30sec @ 50% FTP3x 20sec @ 130% FTP,
30sec @ 50% FTP30sec @ 50% FTP4min @ 85% FTP2min @ 50% FTP4min @ 90% FTP2min @ 50% FTP4min @ 95% FTP2min @ 50% FTP4min @ 100% FTP2min @ 50% FTP4min @ 85% FTP2min @ 50% FTP4min @ 90% FTP2min @ 50% FTP4min @ 95% FTP2min @ 50% FTP4min @ 100% FTP2min @ 50% FTP4min from 75 to 45% FTP
Zone 1
23
min
Zone 2
5
min
Zone 3
8
min
Zone 4
24
min
Zone 5
0
min
Zone 6
2
min
62
min
62
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
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
The Kitchen Sink
with
John Levison
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
Lucy Charles’ Over-Unders
with
Lucy Charles-Barclay
10min from 50 to 81% FTP2min @ 105% FTP2min @ 85rpm, 50% FTP3x 40sec @ 109% FTP,
1min @ 91% FTP2min 30sec @ 50% FTP3x 40sec @ 109% FTP,
1min @ 91% FTP2min 30sec @ 50% FTP3x 40sec @ 109% FTP,
1min @ 90% FTP2min 30sec @ 50% FTP3x 40sec @ 109% FTP,
1min @ 91% FTP2min 30sec @ 51% FTP3x 40sec @ 109% FTP,
1min @ 90% FTP2min 30sec @ 50% FTP8min 30sec from 75 to 25% FTP
Zone 1
23
min
Zone 2
8
min
Zone 3
2
min
Zone 4
15
min
Zone 5
12
min
Zone 6
0
min
60
min
60
Add Workout
Sweetspot with a Kick
with
John Levison
4min from 40 to 75% FTP3x 15sec @ 120% FTP,
40sec @ 50% FTP30sec @ 65% FTP3x 15sec @ 125% FTP,
40sec @ 50% FTP30sec @ 65% FTP3x 15sec @ 130% FTP,
40sec @ 50% FTP30sec @ 65% FTP3min @ 82% FTP2min @ 86% FTP1min @ 92% FTP30sec @ 125% FTP2min 30sec from 50 to 70% FTP3min @ 82% FTP2min @ 86% FTP1min @ 92% FTP30sec @ 125% FTP2min 30sec from 50 to 70% FTP3min @ 82% FTP2min @ 86% FTP1min @ 92% FTP30sec @ 125% FTP2min 30sec from 50 to 70% FTP3min @ 82% FTP2min @ 86% FTP1min @ 92% FTP30sec @ 125% FTP2min 30sec from 50 to 70% FTP3min @ 82% FTP2min @ 86% FTP1min @ 92% FTP30sec @ 125% FTP3min 45sec from 75 to 50% FTP
Zone 1
14
min
Zone 2
11
min
Zone 3
25
min
Zone 4
5
min
Zone 5
0
min
Zone 6
5
min
60
min
60
Add Workout
The Dragon
with
John Levison
2min from 40 to 65% FTP4x 20sec @ 110% FTP,
30sec @ 50% FTP2min from 50 to 75% FTP4x 20sec @ 115% FTP,
30sec @ 50% FTP2min from 60 to 85% FTP4x 20sec @ 120% FTP,
30sec @ 50% FTP4min @ 80% FTP1min @ 110% FTP4min @ 80% FTP1min @ 110% FTP4min @ 80% FTP1min 30sec @ 60% FTP5x 15sec @ 150% FTP,
45sec @ 50% FTP5min from 50 to 80% FTP5x 30sec @ 110% FTP,
40sec @ 90% FTP1min 30sec from 75 to 50% FTP1min 30sec from 50 to 75% FTP5x 30sec @ 110% FTP,
40sec @ 90% FTP3min 50sec from 75 to 40% FTP
Zone 1
17
min
Zone 2
11
min
Zone 3
14
min
Zone 4
7
min
Zone 5
10
min
Zone 6
3
min
60
min
60
Add Workout
Glasgow Revisited
with
John Levison
6min from 40 to 75% FTP5x 20sec @ 125% FTP,
40sec @ 60% FTP3min from 80 to 108% FTP3min from 108 to 75% FTP2min @ 60% FTP1min @ 90% FTP45sec @ 110% FTP30sec @ 120% FTP3min @ 50% FTP3min from 80 to 108% FTP3min from 108 to 75% FTP3min @ 60% FTP3min from 80 to 108% FTP3min from 108 to 80% FTP2min @ 60% FTP1min @ 90% FTP45sec @ 110% FTP30sec @ 120% FTP3min @ 50% FTP3min from 80 to 108% FTP3min from 108 to 75% FTP3min @ 60% FTP4min 30sec from 60 to 45% FTP
Zone 1
14
min
Zone 2
16
min
Zone 3
9
min
Zone 4
14
min
Zone 5
4
min
Zone 6
3
min
60
min
60
Add Workout
The Norse Steps!
with
Jenny Gowans
6min from 50 to 75% FTP2min @ 50% FTP5x 2min 30sec @ 70% FTP,
30sec @ 125% FTP2min @ 50% FTP5x 2min 30sec @ 80% FTP,
30sec @ 125% FTP2min @ 50% FTP5x 2min 30sec @ 90% FTP,
30sec @ 125% FTP8min from 65 to 50% FTP
Zone 1
13
min
Zone 2
19
min
Zone 3
13
min
Zone 4
13
min
Zone 5
0
min
Zone 6
8
min
65
min
65
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
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
Maximal Efforts
with
Bex Rimmington
10min from 40 to 74% FTP20sec @ 125% FTP40sec @ 65% FTP20sec @ 125% FTP40sec @ 65% FTP20sec @ 125% FTP40sec @ 65% FTP20sec @ 125% FTP40sec @ 65% FTP20sec @ 125% FTP40sec @ 65% FTP20sec @ 125% FTP40sec @ 65% FTP20sec @ 125% FTP40sec @ 65% FTP20sec @ 125% FTP40sec @ 65% FTP20sec @ 125% FTP40sec @ 65% FTP20sec @ 125% FTP40sec @ 65% FTP5min @ 77% FTP2min @ 95% FTP1min @ 108% FTP1min 30sec @ 49% FTP2min @ 95% FTP1min @ 108% FTP1min 30sec @ 50% FTP2min @ 95% FTP1min @ 108% FTP1min 30sec @ 50% FTP2min @ 95% FTP1min @ 108% FTP1min 30sec @ 50% FTP2min @ 95% FTP1min @ 108% FTP1min 30sec @ 50% FTP10min @ 80% FTP5min from 74 to 35% FTP
Zone 1
16
min
Zone 2
13
min
Zone 3
15
min
Zone 4
10
min
Zone 5
5
min
Zone 6
3
min
62
min
62
Add Workout
Spiked Tempo
with
Lesley Levison
6min from 42 to 70% FTP1min @ 50% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 90rpm, 90% FTP3min @ 50% FTP2x 7min @ 90rpm, 83% FTP,
3min @ 95rpm, 95% FTP5min @ 50% FTP2x 7min @ 90rpm, 83% FTP,
3min @ 95rpm, 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
67
min
67
Add Workout
Chris Standidge: ‘The Championship Decider'
with
Chris Standidge
10min from 45 to 65% FTP30sec @ 100rpm, 83% FTP30sec @ 45% FTP30sec @ 100rpm, 83% FTP30sec @ 45% FTP30sec @ 100rpm, 83% FTP30sec @ 45% FTP30sec @ 100rpm, 83% FTP30sec @ 45% FTP30sec @ 100rpm, 83% FTP30sec @ 45% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP2min @ 58rpm, 92% FTP1min @ 85rpm, 48% FTP2min @ 58rpm, 92% FTP1min @ 85rpm, 48% FTP2min @ 58rpm, 92% FTP1min @ 85rpm, 48% FTP2min @ 58rpm, 92% FTP1min @ 85rpm, 48% FTP3min @ 63rpm, 95% FTP1min @ 48% FTP3min @ 63rpm, 95% FTP1min @ 48% FTP3min @ 63rpm, 95% FTP1min @ 48% FTP4min @ 68rpm, 98% FTP3min @ 55% FTP4min @ 68rpm, 98% FTP3min @ 55% FTP12min @ 83rpm, 103% FTP15min @ 48% FTP
Zone 1
44
min
Zone 2
3
min
Zone 3
9
min
Zone 4
37
min
Zone 5
0
min
Zone 6
0
min
92
min
92
Add Workout
Stomp the Pedal
with
Natarsha Tremayne
10sec @ 50% FTP8min @ 50rpm, from 45 to 60% FTP10sec @ 110% FTP20sec @ 50% FTP10sec @ 120% FTP20sec @ 50% FTP10sec @ 130% FTP20sec @ 50% FTP10sec @ 140% FTP20sec @ 50% FTP10sec @ 150% FTP40sec @ 50% FTP10min @ 55rpm, 75% FTP10min @ 60rpm, 85% FTP10min @ 65rpm, 95% FTP10x 40sec @ 120% FTP,
20sec @ 50% FTP9min from 65 to 50% FTP
Zone 1
19
min
Zone 2
14
min
Zone 3
10
min
Zone 4
10
min
Zone 5
0
min
Zone 6
7
min
60
min
60
Add Workout
70.3 Minutes Revisited
with
Paul Shanley
8min 18sec from 50 to 80% FTP2min @ 50% FTP5min @ 105% FTP5min @ 50% FTP5min @ 110% FTP5min @ 50% FTP5min @ 105% FTP5min @ 50% FTP5min @ 110% FTP5min @ 50% FTP5min @ 105% FTP5min @ 50% FTP5min @ 110% FTP5min @ 50% FTP
Zone 1
35
min
Zone 2
4
min
Zone 3
1
min
Zone 4
0
min
Zone 5
30
min
Zone 6
0
min
70
min
70
Add Workout
The Giant
with
Simon George
6min from 45 to 70% FTP10sec @ 120% FTP20sec @ 50% FTP10sec @ 130% FTP20sec @ 50% FTP10sec @ 140% FTP20sec @ 50% FTP10sec @ 150% FTP20sec @ 50% FTP10sec @ 160% FTP2min 20sec @ 50% FTP5min @ 90% FTP3min @ 50% FTP10x 30sec @ 125% FTP,
15sec @ 60% FTP3min @ 50% FTP10x 30sec @ 125% FTP,
15sec @ 60% FTP3min @ 50% FTP10x 30sec @ 125% FTP,
15sec @ 60% FTP3min @ 50% FTP5min @ 90% FTP5min from 70 to 45% FTP
Zone 1
22
min
Zone 2
12
min
Zone 3
0
min
Zone 4
10
min
Zone 5
0
min
Zone 6
16
min
60
min
60
Add Workout
The Race Force ChainGang
with
Race Force
7min from 51 to 75% FTP1min @ 50% FTP1min @ 95% FTP30sec @ 50% FTP1min @ 100% FTP30sec @ 50% FTP1min @ 105% FTP30sec @ 50% FTP1min @ 100% FTP30sec @ 50% FTP1min @ 95% FTP2min @ 50% FTP5min @ 115% FTP2min @ 50% FTP4x 2min @ 100% FTP,
30sec @ 50% FTP1min @ 50% FTP4x 1min @ 105% FTP,
30sec @ 50% FTP1min @ 50% FTP4x 1min @ 100% FTP,
30sec @ 50% FTP1min @ 50% FTP5min @ 100% FTP6min from 66 to 55% FTP
Zone 1
21
min
Zone 2
8
min
Zone 3
0
min
Zone 4
21
min
Zone 5
10
min
Zone 6
0
min
60
min
60
Add Workout
Richard Stannard - The FTP Advancer
with
Richard Stannard
10min from 40 to 75% FTP10sec @ 125% FTP50sec @ 65% FTP10sec @ 135% FTP50sec @ 65% FTP10sec @ 145% FTP50sec @ 65% FTP10sec @ 155% FTP50sec @ 65% FTP1min @ 116% FTP1min @ 52% FTP1min 30sec @ 116% FTP1min @ 52% FTP2min @ 116% FTP1min @ 52% FTP2min 30sec @ 116% FTP1min @ 52% FTP3min @ 116% FTP4min @ 50% FTP1min @ 116% FTP1min @ 52% FTP1min 30sec @ 116% FTP1min @ 52% FTP2min @ 116% FTP1min @ 52% FTP2min 30sec @ 116% FTP1min @ 52% FTP3min @ 116% FTP4min @ 50% FTP1min @ 116% FTP1min @ 52% FTP1min 30sec @ 116% FTP1min @ 52% FTP2min @ 116% FTP1min @ 52% FTP2min 30sec @ 116% FTP1min @ 52% FTP3min @ 116% FTP1min @ 52% FTP10min from 75 to 40% FTP
Zone 1
32
min
Zone 2
12
min
Zone 3
0
min
Zone 4
0
min
Zone 5
30
min
Zone 6
1
min
75
min
75
Add Workout
Karl Alexander's The 13:50 (10 To 2)
with
Karl Alexander
10min from 45 to 85% FTP2min @ 60% FTP10min @ 100% FTP2min @ 60% FTP8min @ 105% FTP2min @ 60% FTP6min @ 110% FTP2min @ 60% FTP4min @ 115% FTP2min @ 60% FTP2min @ 120% FTP10min from 60 to 45% FTP
Zone 1
13
min
Zone 2
14
min
Zone 3
2
min
Zone 4
10
min
Zone 5
18
min
Zone 6
2
min
60
min
60
Add Workout
What Goes Up, Must Come Down
with
Sam Begg
5min 30sec from 50 to 74% FTP7min @ 85% FTP2min @ 65% FTP5min @ 100% FTP2min @ 65% FTP3min @ 111% FTP2min @ 64% FTP4x 1min @ 120% FTP,
1min @ 65% FTP1min @ 65% FTP3min @ 110% FTP2min @ 65% FTP5min @ 100% FTP2min @ 65% FTP7min @ 85% FTP5min 30sec from 75 to 50% FTP
Zone 1
4
min
Zone 2
22
min
Zone 3
14
min
Zone 4
10
min
Zone 5
6
min
Zone 6
4
min
60
min
60
Add Workout
MATT BOTTRILL – ‘LACTIC BUILDER’
with
Matt Bottrill
10min @ 68% FTP15x 30sec @ 125% FTP,
30sec @ 68% FTP5min @ 68% FTP10min @ 90% FTP5min @ 68% FTP8min @ 105% FTP5min @ 60% FTP2min @ 50% 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
60
min
60
Add Workout
VO 2 The Max
with
Karl Alexander
10min from 45 to 80% FTP3min @ 60% FTP3min @ 115% FTP2min @ 60% FTP2min @ 120% FTP6min @ 100% FTP6min @ 60% FTP2min @ 120% FTP6min @ 100% FTP6min @ 60% FTP1min @ 125% FTP1min @ 60% FTP1min @ 125% FTP1min @ 60% FTP1min @ 125% FTP1min @ 60% FTP1min @ 125% FTP1min @ 60% FTP1min @ 125% FTP5min from 70 to 45% FTP
Zone 1
13
min
Zone 2
14
min
Zone 3
2
min
Zone 4
10
min
Zone 5
18
min
Zone 6
27
min
60
min
60
Add Workout
Paul Shanley's Pyramids
with
Paul Shanley
7min from 50 to 70% FTP2min @ 50% FTP4x 15sec @ 140% FTP,
45sec @ 50% FTP3min @ 50% FTP3min @ 90% FTP2min @ 100% FTP1min @ 115% FTP2min @ 100% FTP3min @ 90% FTP5min @ 50% FTP3min @ 90% FTP2min @ 100% FTP1min @ 115% FTP2min @ 100% FTP3min @ 90% FTP5min @ 50% FTP3min @ 90% FTP2min @ 100% FTP1min @ 115% FTP2min @ 100% FTP3min @ 90% FTP3min @ 50% FTP8min from 70 to 40% FTP
Zone 1
35
min
Zone 2
4
min
Zone 3
1
min
Zone 4
0
min
Zone 5
30
min
Zone 6
0
min
70
min
70
Add Workout
HARRY WILTSHIRE'S ‘GRIM REAPER’
with
Harry Wiltshire
5min @ 50% FTP30sec @ 55% FTP30sec @ 60% FTP30sec @ 65% FTP30sec @ 70% FTP30sec @ 75% FTP30sec @ 80% FTP30sec @ 85% FTP30sec @ 90% FTP30sec @ 95% FTP30sec @ 100% FTP5x 15sec @ 175% FTP,
45sec @ 55% FTP2min 30sec @ 50% FTP5min @ 100% FTP2min 30sec @ 80% FTP4min @ 100% FTP2min @ 80% FTP3min @ 100% FTP1min 30sec @ 80% FTP2min @ 100% FTP1min @ 80% FTP1min @ 100% FTP2min 30sec @ 50% FTP5x 1min @ 130% FTP,
1min @ 50% FTP3min @ 50% FTP5min @ 100% FTP5min @ 50% FTP
Zone 1
27
min
Zone 2
2
min
Zone 3
8
min
Zone 4
22
min
Zone 5
0
min
Zone 6
6
min
60
min
60
Add Workout
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