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Workout Templates
Eleven pre-authored indoor cycling templates. Each ships as a .zwo file the Athlete can load into Zwift, TrainerRoad, or any other .zwo-compatible platform. The templates are the pre-authored baseline the Adaptive Workout (Protocol 10) dispatches against; the Athlete’s daily session is computed, not selected from this menu.
Sweet Spot (88% FTP) · 70 min
Two 20-minute blocks at 88% FTP. The workhorse threshold-builder for indoor cycling blocks.
15min WU · 2×20min @ 88% FTP / 5min rest · 10min CD
VO₂max (110% FTP) · 60 min
Four 4-minute intervals at 110% FTP, 4-minute rest. The Norwegian protocol — short, hard, and bracketed by Z2.
15min WU · 4×4min @ 110% FTP / 4min rest · 10min CD
Threshold (95–105% FTP) · 70 min
Three 12-minute blocks alternating 30s above threshold (105% FTP) and 30s below (95% FTP). Lactate clearance work.
15min WU · 3×(12×(30s @ 105% / 30s @ 95%)) / 4min rest · 5min CD
Zone 2 (65% FTP) · 90 min
90 minutes at 65% FTP. The aerobic base layer every other protocol builds on.
90min @ 65% FTP, no breaks, cadence 80–90rpm
Recovery (50% FTP) · 45 min
45 minutes at 50% FTP. The active-recovery template that produces motion without stress.
45min @ 50% FTP, cadence 85–95rpm
Anaerobic (150% FTP) · 50 min
Eight reps of 30s at 150% FTP / 30s at 50% FTP. Anaerobic capacity, neuromuscular priming.
15min WU · 8×(30s @ 150% / 30s @ 50%) / 4min rest · 5min CD
FTP Test (8 min × 2) · 50 min
Two 8-minute all-out efforts with 10-minute rest. The short-duration FTP test — recommended for Athletes racing 10-mile TTs or criteriums.
12min WU · 8min best-effort · 10min rest · 8min best-effort · 12min CD
FTP Test (20 min) · 55 min
One 20-minute best-effort after a 5-minute opening surge. The classic FTP test — for Athletes racing 40K TTs or long road events.
15min WU · 5min opening · 20min best-effort · 15min CD
FTP Test (Ramp) · 70 min
A 1-watt-per-second continuous ramp to failure. The test that derives FTP from the Athlete's full power-duration curve.
15min WU · continuous ramp at +1W/sec to failure · 15min CD
Sprint (15s maximal) · 50 min
Eight 15-second maximal sprints with 3-minute recoveries. Peak-phase neuromuscular priming.
15min WU · 8×15s maximal sprint / 3min rest · 5min CD
Race Pace (variable) · 55 min
Three race-pace openers with full recovery between. The race-week neuromuscular primer.
20min WU · 3×(race-pace opener / 8min rest) · 5min CD