Zwift training plans: which one fits your engine?
Workout finder · plan catalogue · calendar push — what do I ride?
Zwift ships more than twenty training plans and every one of them is properly built. None of them has ever seen your power curve. Pick the wrong one and you spend six weeks improving the thing you were already good at. This page starts from the other end: find the duration you are weakest at (A), then choose the plan that trains it (B).
Workout finder: one session instead of a plan
No room for a multi-week plan? Start with the coach recipes that go straight into your intervals calendar — from the FTP test to sprint work. Below them, the strongest sessions from the Zwift library (129 workouts, ranked by how much time they actually spend in your target zone).
Every recipe below is written in %FTP, so the number has to be real. The ramp gives it to you: FTP ≈ 75 % of your best full minute. Get that wrong and every session afterwards is guesswork.
This is the lever for team time trials, long drags and any climb over ten minutes. Lift the threshold and everything below it gets cheaper — the same pace simply costs you less.
The three-to-eight-minute domain decides attacks, short kickers and whether you are still there when the group splits. This is where the engine gets bigger rather than more efficient.
Snap for the line. Every effort maximal, every recovery complete — the moment the numbers drop you are training something else. Quality over volume, always.
One click links your Zwift ID and intervals.icu. After that every recipe lands in your calendar in watts taken from your own race data, kept current automatically — independent of Zwift's FTP estimate and always matched to your current form. The Coach Lab opens on your weakest duration.
FROM THE ZWIFT LIBRARY: TOP 5 FOR YOUR GOAL — VIA CALENDAR OR STRAIGHT IN GAME
| SST (Med) In deinen Kalender → · Im Spiel: Workouts → 60 90 minutes to burn | 85 min | |
| 2x20 FTP Intervals In deinen Kalender → · Im Spiel: Workouts → 60 90 minutes to burn | 80 min | |
| 2015 In deinen Kalender → · Im Spiel: Workouts → 60 90 minutes to burn | 86 min | |
| Chase the Chaise In deinen Kalender → · Im Spiel: Workouts → 60 90 minutes to burn | 61 min | |
| Rolling Hills #2 In deinen Kalender → · Im Spiel: Workouts → climbing | 64 min |
lots of Z4 — raise the power you can hold. The chart is the interval profile (%FTP over time, dashed line = threshold); where the structure is missing we show the zone split instead. In game, workouts scale automatically off your profile FTP — full structure at whatsonzwift.com (source below).
Segment Lab.
Your segment. Your workout. Your PR.
Upload your favourite segment — it becomes a Zwift workout that rides exactly that segment.
Try it on a real climb: 3.6 mi · 1,686 ft of climbing — ridden in 41:35
Target time 37:30 · avg watts 201 W · ≈ 86 % of critical power (CP)
Watt target per stretch · colour = intensity · dashed = CP.
Real climb, real pipeline · demo rider CP 215 W · 159 lb.
Saving, fine-cropping and one-click push to your Zwift calendar: Segment Lab with your Zwift ID → · How this is calculated →
Zwift is a trademark of Zwift, Inc. — independent project.
Zwift includes over twenty multi-week plans. Loads below are from the workout catalogue; every plan name links to its full session list. You start a plan in game under Training → Training Plans, and the sessions scale to your profile FTP on their own.
Getting started & returning
| Zwift 101: Cycling | — | 4 workouts | Learn Zwift & structured training |
| Fast Track Fitness | 4 wks | ~1 h/wk | Minimal entry on little time |
| Back To Fitness | 13 wks | ~1.5 h/wk | Gentle rebuild after a break |
| Build Me Up Lite | 4 wks | ~1 h/wk | Build Me Up taster |
FTP & general form
| FTP Builder | 6 wks | ~5 h/wk | Aerobic base + FTP, beginner-friendly |
| Build Me Up | 13 wks | ~4.5 h/wk | The classic: complete build-up |
| 10-12wk FTP Builder | 12 wks | ~5.5 h/wk | Long FTP progression (collection) |
| Active Offseason | 12 wks | ~8.5 h/wk | Big winter base |
Towards a goal
| Zwift Racing | 7 wks | ~3.5 h/wk | Race-fit — e.g. for ZRL |
| Crit Crusher | 8 wks | ~4 h/wk | Short, hard races |
| TT TuneUp | 9 wks | ~6 h/wk | Time trial & TTT |
| Gran Fondo | 8 wks | ~4.5 h/wk | Long-distance event (short: “Fondo”, 4 wk) |
Offroad
| Pebble Pounder | 7 wks | ~3 h/wk | MTB entry |
| Dirt Destroyer | 7 wks | ~4.5 h/wk | MTB race form |
| Gravel Grinder | 13 wks | ~5 h/wk | Gravel event |
| Singletrack Slayer | 11 wks | ~6 h/wk | Full trail program |
Source: whatsonzwift.com (“reproduced with permission from Zwift”, retrieved August 2026) — weekly hours rounded.
The FTP Builder question
FTP Builder is the plan people search for by name, and for good reason: six weeks, around five hours a week, aerobic base plus threshold work, and it forgives a missed session. It is the right answer if your twenty-minute power is your weak spot.
It is the wrong answer if it isn't. A rider whose sprint sits in the bottom quarter of the field gains almost nothing from six weeks of threshold blocks — the ceiling that costs them races is somewhere else entirely. That is exactly what the profile above shows, and it takes about ten seconds to check before you commit six weeks.
Or let your own numbers choose
Create an account, link your Zwift ID — that is the whole setup. We read your public racing profile (power curve, race history) and show you where you stand and what to train. Rule-based, from the same workout database as the finder above. No AI text, no guesswork.
| 1 | Sign up & link your Zwift ID — your data loads automatically, nothing to type in. |
| 2 | See the analysis: your power profile against the field, your weakest duration, and the workouts that target it. |
| 3 | On top: connect intervals.icu — one click: “Sign in with intervals.icu” → approve → done (a free account is enough, no keys to copy). Recommendations then go into your training calendar, and Zwift picks them up automatically — on the home screen on the day, and in the Companion app under “Training → Planner”. |
Start free — get your analysis ZRL guide →
Free. We only read your public racing profile — details and deletion any time: privacy. Workouts scale automatically off your profile FTP in game.
Are Zwift training plans any good?
Yes — they are properly structured and they scale to your FTP automatically. What they cannot do is look at you. Every rider on the same plan gets the same sessions, whether their weakness is a five-second sprint or a twenty-minute climb. The plan is sound; the selection is left to you.
What is the best training plan on Zwift?
There isn't one, and any page that names a single winner is guessing. Build Me Up suits a full winter build, FTP Builder suits six focused weeks, Fast Track Fitness suits an hour a week. The useful question is which duration you are weakest at — that picks the plan for you.
What is the best workout to increase FTP?
Threshold blocks: two by fifteen minutes at around 95 % of FTP, with five minutes easy between them. Raising the power you can hold for an hour makes everything below it cheaper. Get your FTP from a ramp test first — every percentage in every session depends on that one number being real.
Is there a free Zwift training plan?
All Zwift plans are included in the subscription — there is no extra charge and no paid tier for training. Individual workouts are free to start at any time without committing to a plan, which is what the finder below is for if a multi-week structure doesn't fit your calendar.
Can you build your own Zwift workouts?
Yes. Zwift reads custom .zwo files, and you can write them by hand or export them from tools. Our segment lab turns a real climb into a workout file you can ride indoors. Connect intervals.icu and any session lands in your calendar with one click, in watts rather than percentages.
Sources
Plan and workout data: whatsonzwift.com/workouts (“reproduced with permission from Zwift”, retrieved August 2026). Field percentiles: our own pool of 159,000+ public Zwift racing profiles. Zone models and interval structures: our engine, rule-based — no AI-generated text. Zwift is a trademark of Zwift, Inc.; this page is an independent tool and not affiliated with Zwift.
Training guidance, not medical advice. Structured training assumes you are healthy enough for it — if in doubt, ask a doctor first.