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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
Reece Barclay's Mixed Intervals
with
Reece Barclay
7min from 49 to 74% FTP2min @ 110% FTP1min 30sec @ 50% FTP1min @ 100% FTP1min from 101 to 108% FTP1min @ 108% FTP1min from 108 to 100% FTP1min @ 100% FTP1min from 101 to 109% FTP1min @ 110% FTP1min from 109 to 101% FTP3min @ 59% FTP4x 1min @ 100% FTP,
1min @ 108% FTP4min @ 60% FTP2min @ 90% FTP2min @ 95% FTP2min @ 100% FTP2min @ 105% FTP5min @ 59% FTP6x 30sec @ 119% FTP,
45sec @ 50% FTP6min from 74 to 24% FTP
Zone 1
25
min
Zone 2
6
min
Zone 3
0
min
Zone 4
14
min
Zone 5
12
min
Zone 6
3
min
60
min
60
Add Workout
Tim Don's Comeback
with
Tim Don
6min from 45 to 70% FTP1min @ 0% FTP1min @ 70% FTP1min @ 80% FTP1min @ 90% FTP3min @ 65% FTP2min @ 80% FTP1min @ 95% FTP1min @ 65% FTP2min @ 85% FTP1min @ 100% FTP1min @ 65% FTP2min @ 90% FTP1min @ 104% FTP1min @ 65% FTP5min @ 65% FTP4min @ 85% FTP2min @ 65% FTP3min @ 90% FTP2min @ 65% FTP2min @ 95% FTP2min @ 65% FTP2min @ 100% FTP2min @ 65% FTP1min @ 104% FTP2min @ 65% FTP8min from 60 to 45% FTP
Zone 1
13
min
Zone 2
24
min
Zone 3
15
min
Zone 4
8
min
Zone 5
0
min
Zone 6
0
min
60
min
60
Add Workout
Ruth Purbrook Over Gears
with
Ruth Purbrook
5min from 53 to 68% FTP16min @ 70rpm, 93% FTP6min @ 85rpm, 53% FTP2x 8min @ 60rpm, 97% FTP,
4min @ 85rpm, 55% FTP4x 4min @ 60rpm, 101% FTP,
2min @ 85rpm, 55% FTP5min from 63 to 49% FTP
Zone 1
28
min
Zone 2
4
min
Zone 3
0
min
Zone 4
48
min
Zone 5
0
min
Zone 6
0
min
80
min
80
Add Workout
John Levison's High Five
with
John Levison
8min from 50 to 80% FTP2min @ 50% FTP5min @ 105% FTP5min @ 50% FTP5min @ 110% FTP5min @ 50% FTP5min @ 115% FTP5min @ 50% FTP5min @ 110% FTP5min @ 50% FTP5min @ 105% FTP5min @ 50% FTP
Zone 1
30
min
Zone 2
4
min
Zone 3
1
min
Zone 4
0
min
Zone 5
25
min
Zone 6
0
min
60
min
60
Add Workout
Joe Skipper Burner
with
Joe Skipper
6min from 50 to 75% FTP2min @ 50% FTP10min @ 100% FTP4min @ 50% FTP5x 3min @ 115% FTP,
1min 30sec @ 50% FTP2min 30sec @ 50% FTP10min @ 100% FTP8min from 60 to 50% FTP
Zone 1
26
min
Zone 2
4
min
Zone 3
0
min
Zone 4
20
min
Zone 5
15
min
Zone 6
0
min
65
min
65
Add Workout
Lionel Sanders Intervals
with
Lionel Sanders
8min from 50 to 80% FTP2min @ 50% FTP6x 3min @ 105% FTP,
1min @ 50% FTP5min @ 50% FTP5x 1min @ 115% FTP,
1min @ 50% FTP3min @ 50% FTP6x 30sec @ 130% FTP,
1min @ 50% FTP9min from 70 to 50% FTP
Zone 1
34
min
Zone 2
9
min
Zone 3
1
min
Zone 4
0
min
Zone 5
23
min
Zone 6
3
min
70
min
70
Add Workout
Lucy Gossage '12 Days of Christmas'
with
Lucy Gossage
12min from 50 to 75% FTP6x 1min @ 110% FTP,
30sec @ 50% FTP2min @ 50% FTP2x 4min @ 90% FTP,
1min @ 50% FTP1min @ 50% FTP1min @ 55% FTP1min @ 60% FTP1min @ 65% FTP1min @ 70% FTP1min @ 65% FTP1min @ 60% FTP1min @ 55% FTP1min @ 50% FTP2x 3min @ 110% FTP,
1min @ 50% FTP5min @ 75% FTP2min @ 50% FTP30sec @ 75% FTP1min 30sec @ 90% FTP2min @ 110% FTP1min 30sec @ 90% FTP30sec @ 75% FTP5min @ 50% FTP4x 40sec @ 120% FTP,
20sec @ 50% FTP3min @ 60% FTP2min @ 50% FTP1min @ 40% 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
81
min
81
Add Workout
Lucy Gossage 12 Days Of Christmas
with
Lucy Gossage
12min from 50 to 75% FTP6x 1min @ 110% FTP,
30sec @ 50% FTP2min @ 50% FTP2x 4min @ 90% FTP,
1min @ 50% FTP1min @ 50% FTP1min @ 55% FTP1min @ 60% FTP1min @ 65% FTP1min @ 70% FTP1min @ 65% FTP1min @ 60% FTP1min @ 55% FTP1min @ 50% FTP2x 3min @ 110% FTP,
1min @ 50% FTP5min @ 75% FTP2min @ 50% FTP30sec @ 75% FTP1min 30sec @ 90% FTP2min @ 110% FTP1min 30sec @ 90% FTP30sec @ 75% FTP5min @ 50% FTP4x 40sec @ 120% FTP,
20sec @ 50% FTP3min @ 60% FTP2min @ 50% FTP1min @ 40% 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
81
min
81
Add Workout
Joe Skipper's Burner
with
Joe Skipper
6min from 50 to 75% FTP2min @ 50% FTP10min @ 100% FTP4min @ 50% FTP5x 3min @ 115% FTP,
1min 30sec @ 50% FTP2min 30sec @ 50% FTP10min @ 100% FTP8min from 60 to 50% FTP
Zone 1
26
min
Zone 2
4
min
Zone 3
0
min
Zone 4
20
min
Zone 5
15
min
Zone 6
0
min
60
min
60
Add Workout
Lucy Charles' Overs 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
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