Combining endurance and threshold riding makes this workout an impressive challenge, with quick changes in specific cadence between sets keeping you on your toes.

This session really dials in on stressing strength and threshold power with the changes in torque—ideally pushing up your FTP. This session is great when done in ERG mode.

For WHOOP users – This workout is good to do on a Yellow or Green Recovery day. Although the middle part of this session is at 100% of FTP, the duration of each rep is short, meaning you can most likely manage to crank out good efforts, even on days when you’re not fully recovered.

Coach Tip: Zwift Academy Tri was developed to complete the workouts in linear order. For best results, resist the urge to do workouts out of order.

This program was designed by Dr. Dan Plews from EndureIQ. He’s worked with World Champs and Olympians to age groupers alike, in sports like triathlon, rowing, and sailing. He developed this year’s Zwift Academy Tri program, laying the foundation in key areas for triathletes training for any distance triathlon.

Are you aiming for a spot on the Zwift Academy Tri team? Be sure to complete both the Baseline and Finish Line 40km TT bike races as well as the 10km run races starting October 18. Everything you need to know about going pro can be found here: https://www.zwift.com/academy-zatri-tri-pro-contender-requirementsOpens a new window