Zwift Spring Training

Year-round training on Zwift is a great way to boost your fitness—and Zwift Spring Training is here to make you sweat. With this series, we’ve developed 6 effective, efficient, achievable workouts that perfectly complement your indoor and outdoor training. These workouts were built to push you and help you realize your fitness potential —so whether you’re a seasoned pro or kickstarting your fitness journey, you will surely see a fitness boost! Because Indoor Work = Outdoor Results.

Starting April 17, there will be new workouts for you to crush every week. Complete each workout on-demand or in a group workout event between April 17 and May 31.

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It’s time to rev up your aerobic system for some upcoming intensity! In Stage 1, you’ll complete 20 minutes of “work.” The “work” is split into 2 x 10-minute segments, with 2 x 1-minute surges in each block. You got this! And remember - every workout can be done on your own time from the workout folder, or in a group workout between April 17 and May 31.

Stage 2 is all about boosting your ability to ride harder for longer. This workout quickly builds fitness by mixing a tough but controlled effort with 15-second bursts of intensity. Get ready to feel the burn! And remember - every workout can be done on your own time from the workout folder, or in a group workout between April 17 and May 31.

Want to get better at short accelerations? Surgey climbs, covering attacks, accelerating out of corners—Stage 3 is here to prepare you to tackle them with ease. This session consists of 2 x 16-minute tempo efforts with a 30-second surge every 3.5 minutes. By incorporating 30-second high-intensity efforts into tempo blocks, you’ll improve your ability to work aerobically for longer periods of time. And remember - every workout can be done on your own time from the workout folder, or in a group workout between April 17 and May 31.

Stage 4 is on with one of our favorite workout styles: over-unders! Over-under workouts provide a serious fitness boost by teaching the body to tolerate and clear lactic acid buildup. Your legs might be sizzling, but know that you’re making some profound, positive changes! And remember - every workout can be done on your own time from the workout folder, or in a group workout between April 17 and May 31.

Alright, alright. Stage 5 is here to test your mettle, so before you proceed, take a deep breath and get ready to push your limits. This workout consists of 6 (3 minutes on, 2 minutes off) intervals that progressively get harder.

VO2 max intervals like these are one of the best ways to develop the ability to go harder for longer with less fatigue. But these gains come with a price—some seriously-hard sets. Get after it! And remember - every workout can be done on your own time from the workout folder, or in a group workout between April 17 and May 31.

Get ready: Stage 6 lives up to its name! In the Final Send, you’ll work to better your sprint. You can improve your power output and overall speed by training the body to produce energy anaerobically—and this is precisely what stage 6 does. But, similar to VO2 sets, sprint training is no walk in the park. Be ready to suffer in the final stage—your summer self will thank you for the fitness!

Time: 45 min                                                    

Miss a workout but really want to check off your final stages in a group workout? Here's your chance to catch up! Each stage will rotate every 30 minutes over these few days. Remember, all stages can be completed from the workout folder at any point while Zwift Spring Training is live.

Have questions? Check out our FAQ page HERE 