Beginner: 50 minutes total 15min warm-up, 3x 5min @Z5, 5min recovery in between 5min warm-down
Advice: Ride on feel and measure the distance covered in each interval
Intermediate: 50 minutes total 15min warm-up, 2x 15min @sweetspot (88-93% FTP), 5min recovery in between, 5min warm-down
Advice: Try to build up to two times 20 minutes at sweetspot, then start to minimise the resting times
Expert: 45min total 15min warm-up, 5-6x 2min @VO2max (110-120% FTP), 2min recovery in between, 5min warm-down
Advice: Add this session into your week on top of the sweetspot session, working up to eight times 2:30 intervals
Also try: Zwift FTP builder — a selection of structured workouts for the indoor trainer, ranging from four-week plans to 12-week plans
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