12 days of Zwiftmas. Get fit together with thousands of other Zwifters by joining the 12 Days of Zwiftmas!

RIDE LEADER

Puck Moonen is a Dutch cyclist riding for Lotto–Soudal Ladies.

ABOUT THIS WORKOUT

Warming up:
5 min warmup zone 1.0-1.9
5 min warmup zone 2.0-2.9
5 min warmup zone 3.0-3.5
5 min easy zone 1.0-1.9
15 min solid tempo zone 3.0-3.5
5 min recovery zone 1.0-1.9

Intervals:
1 min threshold zone 4.5-4.9
4 min zone 3.5-4.0
3 min recovery zone 1.0-1.9

2 min threshold zone 4.5-4.9
3 min zone 3.5-4.0
3 min recovery zone 1.0-1.9

3 min threshold zone 4.5-4.9
2 min zone 3.5-4.0
3 min recovery zone 1.0-1.9

4 min threshold zone 4.5-4.9
1 min zone 3.5-4.0

Warm down:
10 min easy zone 1.0-1.9

It's a pretty specific training designed to boost FTP. It should work for everyone who knows their FTP.

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-used-in-ZwiftOpens a new window