This workout is all about building your Functional Threshold Power, or FTP. It’s structured to give you two solid blocks of work, each lasting 15 minutes, with a recovery period in between. The idea here is to push yourself at or near your FTP for extended periods, which really helps your body adapt to sustained hard efforts. You’ll find yourself doing intervals that hover around 90-95% of your FTP, with shorter recovery periods. It’s not a walk in the park, but the gains are definitely worth the effort. Consistency is key with this one; aim to complete it regularly to see real improvements.
The workout typically starts with a warm-up, getting your legs ready for the main sets. Then, you’ll hit the first 15-minute block, which might involve a few shorter, harder intervals within that time to keep the intensity high. After a brief recovery, you’ll tackle the second 15-minute block, which often mirrors the first in terms of intensity and duration. The cool-down follows, helping your heart rate return to normal. It’s a good idea to check out different FTP build workouts on platforms like TrainerRoad to see how they vary.
While the exact structure can vary, a typical session might look something like this:
| Interval Type | Duration | Intensity (% FTP) | Notes |
|---|---|---|---|
| Warm-up | 15 min | 50-75% | Gradual increase in effort |
| Main Set Block 1 | 15 min | 90-95% | May include short bursts |
| Recovery | 5 min | 50-60% | Active recovery |
| Main Set Block 2 | 15 min | 90-95% | Similar to Block 1 |
| Cool-down | 10 min | <50% | Easy spinning to finish |
Remember, this is just an example, and the specific intervals within each block can be adjusted based on the workout designer’s intent. The goal is sustained effort at a high intensity.
If you’re looking to really push your limits and improve your top-end speed, VO2 max workouts are where it’s at. These sessions are all about short, intense bursts of effort followed by brief recovery periods. The goal is to make your body use as much oxygen as possible, which, over time, makes you fitter and faster. It’s not just about going hard; it’s about structured intensity.
These workouts are tough, no doubt about it. You’ll be spending time in higher power zones, often above your Functional Threshold Power (FTP). Think of it like sprinting up a short, steep hill repeatedly. Your breathing will get heavy, and your legs will burn, but that’s how you build that engine.
Here’s a breakdown of what you might encounter:
One popular structure involves sets of 3-minute intervals at 105-108% FTP with 3 minutes of recovery. Another might have you doing multiple 30-second sprints at 110% FTP with short rests in between. The key is that the work periods are demanding enough to tax your aerobic system significantly. You can find some great examples of these on Zwift’s workout library.
It’s important to approach these workouts with a good warm-up and to listen to your body. While pushing hard is the point, overdoing it can lead to burnout. Consistency is more important than trying to hit impossible numbers every single time. These sessions are designed to improve your maximum oxygen uptake, which is a big deal for performance in races and challenging group rides.
This workout is all about building up your leg strength, which is super important for longer rides and races. It focuses on keeping your cadence low while you push a decent amount of power. Think of it like doing slow, controlled reps at the gym – you’re building that muscular base without completely blowing out your lungs. It’s a good one for when your legs feel a bit tired but you still want to get some quality work in. The session is structured with a bunch of 2-minute intervals at varying intensities and cadences, designed to make your muscles work hard. It’s a solid choice for anyone looking to improve their overall cycling power and endurance.
This one is a bit more complex, mixing periods of strength endurance with threshold efforts. You’ll be doing longer intervals at lower cadences, similar to the Strength Development workout, but then you’ll also hit some harder, threshold-level efforts. The goal here is to get your body used to producing power for longer durations while also being able to handle those tougher, race-pace efforts. It’s a great way to build both raw strength and the ability to sustain higher power outputs. This kind of training is really beneficial for building a strong foundation, much like what’s outlined in a beginner triathlon training plan. It helps your body adapt to different kinds of stress.
Capacity Reloaded is designed to improve your ability to sustain power over longer periods, essentially boosting your aerobic capacity. It involves a mix of longer intervals at moderate intensities and some shorter, sharper efforts at higher percentages of your FTP. You’ll also see variations in cadence, which helps in developing different aspects of your pedaling technique and muscular engagement. This workout is excellent for building that engine that keeps you going strong on those long weekend rides or during the later stages of a race. It’s about making sure you have the ‘capacity’ to keep pushing when others might be fading.
So, you’ve got a big ride coming up, maybe a gran fondo or just a really long weekend adventure? The Gran Fondo plan in Zwift is pretty much tailor-made for this. It’s not super intense every single day, which is good because, let’s be honest, who has the energy for that all the time? Instead, it focuses on building up your endurance, which is exactly what you need when you’re out there for hours.
This plan is designed to get you comfortable with spending a lot of time in the saddle, working on those steady efforts that make long distances feel manageable. You’ll find a lot of workouts that fall into the endurance and tempo zones. These are the bread and butter for building that aerobic base. Think of it as teaching your body to be efficient when it’s working for a long time. It’s also a solid choice if you’re just getting back into structured training or haven’t followed a plan before. The workouts are usually straightforward and don’t take up your entire evening.
While the exact workouts change, you can expect a typical week to look something like this:
This kind of structure helps build your capacity for sustained effort, which is exactly what you need for long cycling events. It’s a balanced approach that builds fitness without burning you out completely. Remember to listen to your body and adjust as needed. Happy riding!
If you’re looking to sharpen your race-day legs, especially for criterium or cyclocross events, the Crit Crusher plan is a solid choice. This plan is designed to get you ready for short, fast races that involve a lot of punchy efforts and quick accelerations. It’s not about grinding out long miles; it’s about being able to respond when the pace goes up suddenly.
The Crit Crusher focuses on sprint and breakaway repetitions. This means you’ll be doing a lot of work at higher intensities, simulating those moments in a race where you need to bridge a gap or launch an attack. Because of the high-intensity nature of the workouts, it’s recommended that you already have a decent base of fitness before you start. Trying to jump into this with a low fitness level might be a bit much. The plan typically runs for 4 to 8 weeks, with an average weekly training load around 4 hours. The average TSS (Training Stress Score) is about 233, but remember that TSS doesn’t always tell the whole story – the intensity of the intervals is what really counts here.
Here’s a general idea of what you might encounter:
This plan is great for honing your top-end performance in the weeks leading up to a competition. It’s a good way to make sure your legs are ready to fire when it counts. For more on how different types of cycling can affect your fitness, check out this info on cycling benefits.
If you’re a mountain biker looking to really hone your skills for cross-country racing, the Singletrack Slayer plan is probably what you’re after. It’s designed to get you ready for the tough demands of XC, meaning you won’t find many easy days here. This plan is definitely for folks who already have a decent fitness base because it throws a lot of high-intensity intervals and tricky pedaling drills at you. Think of it as a way to mimic those moments on the trail where you have to react quickly to changing terrain and power output.
This is an 11-week program that averages about 6 hours of riding per week, with a total of 70 workouts. The average Training Stress Score (TSS) per week is around 367, which gives you an idea of the intensity. It’s a pretty solid commitment, but if you’ve got a big XC race or event coming up, this could be the ticket to feeling sharp and ready. It’s all about building that ability to keep pushing power even when your cadence is low, and handling those sudden bursts of effort needed for climbs and technical sections. You can check out similar training plans on Zwift’s workout page.
Here’s a general idea of what the plan involves:
It’s not just about brute force, though. The workouts are structured to improve your bike handling and your ability to recover quickly between efforts, which is super important when you’re navigating a real trail. You’ll be doing a mix of short, punchy efforts, longer sustained intervals at threshold, and some drills that focus on maintaining power through rough patches. It’s a good way to get your legs used to the kind of work they’ll need to do on race day.
If you’ve got a time trial coming up, or just want to get faster against the clock, the TT Tune Up plan is a solid choice. It’s a pretty demanding plan, running for about 5 to 8 weeks and asking for around 7 hours of riding each week. You’ll be doing six workouts weekly, so you really need to be ready to commit. The payoff, though, is a significant boost to your top-end power. Just be aware that the recovery periods aren’t very long, so having a good fitness base before you start is pretty important. This plan really focuses on building that sustained power needed for time trials.
This plan is designed to push your limits and improve your ability to hold high power outputs for extended periods. You’ll encounter a variety of intervals that mimic the demands of a time trial, including sustained efforts at or above your functional threshold power (FTP).
While the specific workouts can vary, you’ll often see sessions that include:
This plan is ideal for cyclists who want to improve their performance in time trials, whether they are short individual efforts or longer team time trials. It’s also beneficial for anyone looking to increase their sustained power output and improve their overall speed on the bike. If you’re aiming to set a personal best in a TT event, this plan can help you get there. You can find more structured social rides on Zwift that can complement your training, like those in the social ride series.
Zwift is always mixing things up, and one of the coolest features they have is the ‘Workout of the Week’. It’s exactly what it sounds like – a new workout gets highlighted each week, giving you a fresh challenge and a chance to try something different. This is a great way to break up the monotony of your regular training schedule and keep things interesting.
The Workout of the Week is usually a good indicator of what’s trending in cycling fitness or a preview of upcoming events or challenges on the platform. It’s a fantastic opportunity to test yourself against a new stimulus without having to search through hundreds of workouts. You might find it’s a killer interval session, a steady endurance ride with a twist, or something completely unexpected. It’s a good idea to check it out early in the week to see if it fits your training goals.
Here’s how you can typically find and use the Workout of the Week:
It’s a simple way to add variety and keep your training dynamic. Plus, it’s a good way to see how your fitness is progressing week-to-week. If you’re looking for more structured training, you might also want to explore some of the dedicated training plans available on the platform.
Sometimes you just need a ride that doesn’t demand a ton of focus or a specific power output. That’s where the "24/7 Group Rides" come in. These are basically always available, so you can jump in whenever you have a spare moment. They’re perfect for when you need to spin your legs but don’t want to push too hard, maybe as an active recovery day or just a chill spin. The intensity is usually pretty low, often around 1.0 to 1.5 watts per kilogram (W/kg), which is great for keeping your heart rate in a lower zone.
These rides are fantastic for anyone who struggles to keep the intensity light during recovery sessions. It’s easy to accidentally push too hard when you’re on your own, but the group ride format, even if it’s just a virtual one, can help keep you honest. You can make them as long or as short as you need, fitting them perfectly into a busy schedule. It’s a good way to get some saddle time without the pressure of hitting specific targets, which is why many people find them useful for building consistency. You can find these rides happening all the time, so there’s no excuse not to get a little bit of movement in. For more on how often to ride, check out cycling training frequency.
Alright, let’s talk about the "Best of Zwift Academy." If you’re looking to really test yourself and see what you’re made of, this is where you want to be. Zwift Academy is basically their big, official training program, and the workouts here are the cream of the crop from past years. They were put together by some seriously top-tier coaches, the kind who know how to push you to your absolute limits, but in a good way, you know? It’s like getting a direct line to pro-level training without having to be a pro yourself.
These workouts are a fantastic way to revisit some of the most effective training sessions that have been part of the academy over the years. You can find collections from different years, like ZA 2017, ZA 2018, and so on, each with a set of workouts designed to target specific areas of your fitness. For example, the ZA 2021 collection includes things like "Threshold Under/Overs" and "Peak VO2 Intervals," which are pretty intense but really build that sustained power and top-end speed. It’s a great way to see how the training has evolved too. You can check out the full list of workouts from various years to pick what suits your current goals, whether that’s building raw power, improving your endurance, or getting ready for a specific event. It’s a solid way to structure your training and get some real gains. Plus, it’s a great complement to other forms of exercise, like spin class, which can also help build a strong base [spin class offers a fun, adaptable, and effective workout suitable for all fitness levels].
Here’s a quick look at what you might find in some of the past academy years:
The "Best of Zwift Academy" is a goldmine for structured training. It’s not just about random rides; these are carefully planned sessions that build upon each other. If you’re serious about improving your cycling performance, spending time with these workouts is a no-brainer. They’ve been proven effective by thousands of Zwifters, and they’re all right there waiting for you.
So there you have it, a look at some of the top workouts and plans Zwift has to offer. Whether you’re just starting out or looking to really push your limits, there’s something here for everyone. Remember, consistency is key, and finding workouts that you actually enjoy will make all the difference. Don’t be afraid to mix things up, try a new plan, or even create your own custom sessions. The most important thing is to get on the bike and ride. Happy training!
Zwift offers many training plans that help you get better at cycling. Some are for beginners, while others are for more experienced riders. You can pick a plan that fits your goals, like getting stronger, faster, or losing weight. There are also special plans for events like races or long rides.
The ‘Basics’ workout is great for people new to structured training. It helps you get used to working out at different levels and includes short bursts to build leg strength. It’s not too long, making it a good starting point.
For improving your FTP (Functional Threshold Power), the ‘2×15 FTP Builds’ workout is a good choice. It involves two longer periods of riding at your FTP, which is a tough but effective way to boost your endurance.
If you want to get better at climbing or riding on tough terrain, the ‘Singletrack Slayer’ plan is designed for that. It has challenging workouts that mimic mountain biking, so you’ll need some existing fitness.
The ‘Crit Crusher’ plan is perfect for getting ready for short, fast races like criteriums. It focuses on quick bursts of speed and power, helping you sharpen your sprinting ability.
Yes, Zwift lets you create your own workouts. You can pick different types of efforts, set their length and difficulty, and save them. This way, you can tailor your training exactly to what you need.
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