Zwift Beta Workouts List

Zwift Beta Workouts List

**UPDATED Dec.2, 2016 - Visit whatsonzwift.com/workouts/ for a more up-to-date list

UPDATED Feb.25, 2016 - New Workout (8 Week Race Day Prep)

UPDATED Dec.15, 2015 - New Workouts (12 Week Winter Plan and Your First Century)

UPDATED Dec.12, 2015 - New Workouts (12 Week Winter Plan)

UPDATED Nov.19, 2015 - New Workouts (6 Week FTP Builder)

This will probably be obsolete soon one day but I put together the list of workouts being offered during the Zwift workout beta. I set the FTP to 100 for each of these so you can easily see and figure out the percentage of FTP for each of the intervals.

Some intervals are marked as "OU" e.g. OU 40 min 90W. This means "over-under" which is a criss-cross interval where you will spend some time above and below the prescribed power for the interval. You don't get to see the exact power until you are at that step. Since Zwift hasn't provided the ability to skip sections or intervals in workout mode, I can't show and list these workouts without actually doing them.

Also, warm ups and cool downs general ramp up and ramp down the power but the prescribed power isn't actually listed until you are within that interval. So I haven't shown that here as well.

Last, some workouts are "free ride" workouts with no set power. If you have a smart trainer, you will be able to ride the course as normal and the resistance changes with gradient changes.


FTP Tests

6wk FTP Builder

Week 1 Week 2 Week 3
Week 4 Week 5 Week 6

12wk FTP Builder (advanced)

Week 1 Week 2 Week 3 Week 4
Week 5 Week 6 Week 7 Week 8
Week 9 Week 10 Week 11 Week 12

TimeTrials specific

Less than an hour to burn

60-90 minutes to burn

90+ minutes to burn

Your First Century

Week 1 Week 2 Week 3
Week 4 Week 5 Week 6
Week 7 Week 8 Week 9
Week 10

12wk Winter plan (advanced)

Week 1 Week 2 Week 3
Week 4 Week 5 Week 6
Week 7 Week 8 Week 9
Week 10 Week 11 Week 12

Hunter's Challenge

Week 1 Week 2 Week 3
Week 4

8 Week Race Day Prep

Week 1 Week 2 Week 3
Week 4 Week 5 Week 6
Week 7 Week 8