ZA 2019 Workout #7: VO2max Development

2019-08-17 17:20:00
Astoria Line 8 61 minutes
All riders visible Late joining
5min and 20min CEVAZ limits apply
E Distance: 43.9km Elevation Gain: 702m Strava route


This 7th workout from the Zwift Academy program focuses on VO2max. Training to develop our VO2max requires high intensity intervals where the majority (but not all) of the power produced comes from aerobic energy pathways.

Athletes who excel in this area are generally able to climb and Time Trial well. On its own, VO2max interval training is an effective method to increase fitness. It also serves as a good indication of an athlete's potential.


Thousands get fit, one goes pro. In partnership with Team Dimension Data and CANYON//SRAM Racing, this groundbreaking training camp and talent ID competition brings cyclists of all levels together on Zwift for social rides and workouts created by world class coaches. Zwift Academy is designed by top coaches who've guided more than a few pros to the podium. They bring their expertise to help lift your sprinting power and overall endurance. Graduate by finishing 8 workouts, and any combination of 4 group rides or races.

Hard work pays off, as you’ll unlock in-game rewards as you progress. Zwift Academy is for everyone who wants to be the best cyclist they can be. By completion, you’ll be able to hold power for longer, hammer it on a sprint, and fly to the finish line. There is also a pro contract on the line for the top woman and top U23 man. Find out more at


Kevin Poulton and Elliot Lipski are the coaches responsible for the Zwift Academy program. Coach Kevin has 15 years of coaching experience, with a focus on the successful implementation of indoor training. Under his guidance, athletes have won Paris-Roubaix, Grand Tour stages, World Tour classics, and numerous National and State Championships. Coach Elliot previously worked at TrainSharp Coaching where he designed the 2016 and 2017 Zwift Academy workout programs. He is now a coach for the Team Dimension Data U23 team.


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.


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:


Team assignments
# Rider Time Lag Primes avg watts NP 20m 5m 2m 1m 30s 15s 5s Avg Max Type ID Age Before Result Gain
# Rider Main Sprint Box Hill Forward Sprint Second Sprint Reverse KOM Forward KOM Reverse Sprint Forward Sprint Volcano Climb Volcano Circuit Alpe du Zwift Jungle Circuit Forward Epic Reverse Epic Volcano Circuit London Loop Fox Hill Leith Hill Keith Hill Forward KOM Forward Sprint UCI Lap Reverse Sprint Reverse KOM UCI Lap Libby Hill 23rd Street NY Climb Forward Central Park Loop NY Sprint NY Climb Reverse NY Sprint 2 Central Park Reverse Fuego Flats Short Fuego Flats Long TT Lap Titans Grove Reverse Titans Grove Forward Yorkshire KOM Forward Yorkshire Sprint Forward Yorkshire UCI Forward Yorkshire KOM Reverse Yorkshire Sprint Reverse Yorkshire UCI Reverse Crit City Lap Crit City Sprint Crit City Lap Crit City Sprint Reverse Sprint Reverse Sprint 2 Reverse UCI Reverse KOM Reverse 23rd Street Type
Creation Date Rider Equipment / Filenames 5sec 15sec 1min 5min 20min Zeroes Missing
Lap Banner 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th
# Rider Time avg power avg w/kg bpm type Category
Date Title Results Race ID Course Distance Categories Options
Live positions - Next Update in 10 seconds
# Time Dist (Lap) Avg Avg NP Now ETA Age 20min PB 15sec PB Category Blob