Tempo

Zwift Method

  • Cycling
  • 1h 17mTime
  • 164Stress
  • 1.13Intensity
  • 15Popularity

About this workout

The Zwift Method focuses on maintaining a steady tempo with 4 sets of 2-minute efforts at 85% FTP, making it a classic mid-week staple for boosting aerobic durability. Perfect for building endurance on challenging group rides or preparing for those long climbs, this workout keeps the legs rolling while enhancing your sub-threshold capabilities.

Darek_Mac

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 30 sec @ 85% (85w) 95 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 95% (95w) 105 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 105% (105w) 110 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • Free-ride 10 min
  • 10 min @ 75% (75w) 75 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 5 min @ 80% (80w) 75 rpm
  • 5 min @ 80% (80w) 85 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 4X
    • 2 min @ 85% (85w) 100 rpm
    • 30 sec @ 85% (85w) 65 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 2 min @ 75% (75w)
  • 1 min @ 65% (65w)
  • 2X
    • 1 min @ 85% (85w)
  • 1 min @ 65% (65w)
  • 3 min @ 75% (75w)
  • 1 min @ 65% (65w)
  • 4 min @ 50% (50w)
  • 4 min @ 40% (40w)