Engine Room
Zwift workouts, written to the plan
Every ride on the rebuild-block menu as a Zwift custom workout. Power targets are percentages of the FTP set in Zwift, so the files never need to change when the number does. Set Zwift's FTP to 133 W until the 20-minute test says otherwise.
Installing
- On a Mac or PC that has Zwift installed, open
Documents / Zwift / Workouts / <your Zwift ID>. The ID is the numeric folder already there. - Download the files below into that folder.
- Open Zwift. They appear under Workouts → Custom Workouts, and sync to iPad, iPhone, and Apple TV on the same account within a few minutes. Restart the app on the other device if they don't.
The FTP tests run the 20-minute block with ERG off (a "free ride" segment) so the trainer stops setting resistance and you set the effort. Everything else runs in ERG. Ride in Zwift with Zwift linked to Strava so the power lands in the log.
Midweek
Easy Spin 30
Recovery spin. 30 minutes, nothing above Z1/low Z2. For yellow days, the day after a long run, or when the calendar only leaves half an hour. Counts.
Z2 Endurance 45
Rebuild-block midweek ride, weeks 1–3. 8 min warmup, 25 min steady Z2, 5 min comfortably hard (upper tempo, NOT threshold), 7 min cooldown. Conversational until the last block.
Z2 Endurance 60
Rebuild-block midweek ride once 45 feels routine (weeks 4+). 10 min warmup, 42 min Z2 with three 1-minute high-cadence pickups, 8 min cooldown.
Tempo 3×5
Rebuild-block quality ride. 10 min warmup, 5 min Z2, then 3 × 5 min at tempo (85% FTP) with 2 min easy between, 4 min Z2, 5 min cooldown. 45 minutes. Only on a green day. Pair with 20 min strength afterward per the plan.
Tests
FTP Test (20 min)
The 20-minute FTP test from the plan. 10 min warmup, 3 × 1 min openers, 4 min easy, then 20 MINUTES ALL-OUT WITH ERG OFF (free ride — you choose the gear and effort), 10 min cooldown. Zwift will offer to update your FTP to 95% of the 20-min average. Accept it. Green day only; zero drinks the night before.
FTP Test + Z2 (90 min)
For a Saturday when the long ride slot is the only green-day slot left for the test. The full 20-min FTP test (ERG off during the 20), then 35 min of easy Z2 to still bank the long-ride time, 10 min cooldown. 90 minutes total. Do the test first while fresh; everything after it is genuinely easy.
Long rides — rebuild block, +15 min a week when it happens
Long Ride Z2 75
Rebuild-block long ride, 75 minutes. 10 min warmup, 55 min Z2 with a 1-minute pickup every 15, 10 min cooldown. Bottle with carbs from minute 20. Then the 10-minute jog straight off the bike if the orders say so. Conversational the whole way — the long ride is the week's most valuable session and the one that should feel the least heroic.
Long Ride Z2 90
Rebuild-block long ride, 90 minutes. 10 min warmup, 70 min Z2 with a 1-minute pickup every 15, 10 min cooldown. Bottle with carbs from minute 20. Then the 10-minute jog straight off the bike if the orders say so. Conversational the whole way — the long ride is the week's most valuable session and the one that should feel the least heroic.
Long Ride Z2 105
Rebuild-block long ride, 105 minutes. 10 min warmup, 85 min Z2 with a 1-minute pickup every 15, 10 min cooldown. Bottle with carbs from minute 20. Then the 10-minute jog straight off the bike if the orders say so. Conversational the whole way — the long ride is the week's most valuable session and the one that should feel the least heroic.
Long Ride Z2 120
Rebuild-block long ride, 120 minutes. 10 min warmup, 100 min Z2 with a 1-minute pickup every 15, 10 min cooldown. Bottle with carbs from minute 20. Then the 10-minute jog straight off the bike if the orders say so. Conversational the whole way — the long ride is the week's most valuable session and the one that should feel the least heroic.
Long Ride Z2 135
Rebuild-block long ride, 135 minutes. 10 min warmup, 115 min Z2 with a 1-minute pickup every 15, 10 min cooldown. Bottle with carbs from minute 20. Then the 10-minute jog straight off the bike if the orders say so. Conversational the whole way — the long ride is the week's most valuable session and the one that should feel the least heroic.
Long Ride Z2 150
Rebuild-block long ride, 150 minutes. 10 min warmup, 130 min Z2 with a 1-minute pickup every 15, 10 min cooldown. Bottle with carbs from minute 20. Then the 10-minute jog straight off the bike if the orders say so. Conversational the whole way — the long ride is the week's most valuable session and the one that should feel the least heroic.
Long Ride Z2 165
Rebuild-block long ride, 165 minutes. 10 min warmup, 145 min Z2 with a 1-minute pickup every 15, 10 min cooldown. Bottle with carbs from minute 20. Then the 10-minute jog straight off the bike if the orders say so. Conversational the whole way — the long ride is the week's most valuable session and the one that should feel the least heroic.
Long Ride Z2 180
Rebuild-block long ride, 180 minutes. 10 min warmup, 160 min Z2 with a 1-minute pickup every 15, 10 min cooldown. Bottle with carbs from minute 20. Then the 10-minute jog straight off the bike if the orders say so. Conversational the whole way — the long ride is the week's most valuable session and the one that should feel the least heroic.