Download
Here you find the workout packages - both as image for visualization and as ready-to-use Zwift *.zwo workout. Choose according to your weight, fitness level (FTP between 2 W/kg and 5 W/kg and power profile.
Important: Only the overall relationship between FTP, weight and anaerobic work capacity is important. There is no need to perfectly match your FRP with the classification below, since Zwift will use your in-game FTP to set the absolute power values. Just choose the FTP range, where your individual FTP is located. To determine your power profile, think about what you really like to do:- Are you a Puncheur and do you like the short, steel climbs with 2-3min efforts? Choose the 24kJ AWC option for the Puncheur.
- Do you like to go steady for longer and avoid punchy climbes? Choose the 10kJ AWC option for the Time Triallist.
- Are you unsure or do you like all of them? Choose the allrounder option at 17kJ.
- Do you know your power profile already? Perfect, choose the package which resembles your AWC closest.
- The W/kg settings are just used to calibrate the relative effort within the intervalls. Zwift will in any case use your exact FRP directly from the system to calculate absolut powers. For ERG files you have to adjust absolute powers to reflect your actual FRP values.
Choose your individual package:
| FTP / AWC | Beginner (6kJ) | Time Triallist (10kJ) | Allrounder (17kJ) | Puncheur (24kJ) | Sprinter (30kJ) |
|---|---|---|---|---|---|
| up to 2.5 W/kg | 60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
| 2.5 - 3.4 W/kg | 60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
| 3.5 - 4.4 W/kg | 60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
| above 4.5 W/kg | 60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |
60kg 70kg 80kg 90kg |