Zwift Workout

Wednesday Windtrainer Workout: Zwift Academy 2021 FTP Boost

Riding at your threshold is important to develop your ability to maintain your maximum steady state. Each rep starts with an anaerobic capacity effort to surge some lactic acid in your blood system, developing great tolerance. Then with Threshold efforts, this represents you surging ahead in an even and then trying to stay away. This session is great for triathletes, road cyclists, and mountain bikers.

Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

The inspiration for this session comes from Watts On Zwift. I’ve modified it a little bit. You can read the full article here. The session itself was designed by Stephen Gallagher and Dan Fleeman from Dig Deep Coaching.

Check out last week’s workout here:

Zwift Academy 2021 FTP Boost

  • 10min WU Level II;
  • 1min Level III;
  • 3min Level I;
  • 3x
    • 30sec Level V++;
    • 1min Level I RI;
    • 4min Level IV-;
    • 3min Level IV;
    • 5min Level I RI (between sets);
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a ten-minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm-up.

Next ramp things up through Level III for one minute.

Next up is a Rest Interval (RI) at Level I for three minutes, keep your cadence up above 90 to keep the legs fresh, because the hurt is going to come.

The main set is made up of three reps, starting off with 30 seconds very hard at Level V++, with one minute of recovery at Level I between for your Rest Interval (RI). Then ramp things up to the bottom end of Level IV for four minutes, before you lift it again for three minutes at the middle of Level IV. Take a five minute Rest Interval (RI) at Level I prior to the next rep. After the last rep goes straight into the Cool Down (CD).

Conclude the intervals with ten minutes of riding at Level II for your Cool Down (CD).

Finish with ten minutes of stretching to assist with your recovery.

Here is my data from when I did this workout:

Pink line is Power, Red line is HR.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up for my informative newsletter.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Price: $ 0.00

If you enjoyed this workout, here is a similar session I published previously.

I’ve recently launched a new cycle training plan that will improve your FTP. If your goal this year involves improving your cycling fitness with limited time to train. Complete the form below and get more information about this great plan.

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