Duration: 60 Minutes

Endurance is a critical component of long-distance triathlon. Many professional triathletes include intervals as a vital component of their training regimen. And for a good reason. Research has shown that training at a lower cadence produces more significant power benefits than training at a higher tempo. This session aims to build strength without overly taxing your heart rate, which means that this workout is excellent for getting you comfortable with being uncomfortable.

Duration: 55 Minutes

Designed to improve aerobic threshold and mimic a long-distance triathlon effort, this workout induces extra fatigue, so make sure you're well-fueled and ready.  Featuring higher intensity pushes before settling back into full-distance pace, you'll become more proficient at using lactate as fuel during lower intensity efforts.

Duration: 60 Minutes

This session focuses on helping build comfort at and around your current functional threshold power (FTP). You'll ride at periods of high intensity—110% FTP, with recovery at a moderate intensity—78% FTP, to boost your FTP effectively. You'll also learn to use lactate as fuel, helping you ride faster for extended periods.

Duration: 55 Minutes

By determining your 5-minute power under fatigue, this session is  excellent for assessing your V02 max power—making prolonged exercises more manageable over time. Grab an extra water bottle for this one. It's about to heat up!

Duration: 

• Long: 45 minutes
• Short: 30 minutes 

Running uphill has many benefits to triathlon improvement, including improved leg-muscle strength at a faster stride rate. This session works to boost your aerobic threshold by improving your running economy.

Duration: 

• Long: 45 minutes
• Short: 25 minutes 

Tempo running is a great way to fine-tune your running economy. It’s also great practice for maintaining proper form at high speeds when fatigue sets in. This interval session will help increase your overall pace, making faster running feel easier over time. Starting at 6-minutes, the intervals will descend from 4-minutes to 2-minutes and finish with 1-minute at a harder effort. Your pace will increase from 85% to 96% of your current threshold pace

Duration: 

• Long: 45 minutes
• Short: 30 minutes 

This session will be done at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived effort. Make sure your legs are rested and ready to go before this session! Starting with 2 x 6-minute intervals at 2-minutes below your current threshold pace, this workout will teach you what it feels like to switch gears. Get ready for the next 2 x 6-minute intervals at 2-minutes above your threshold, then another 2 x 6-minute intervals below your current threshold. Plus, playing around with speed intervals helps boost your overall threshold pace.

Duration: 

• Short: 15 minutes 

This is the final event for the 2022 Zwift Academy Tri program. The goal? Run as far as you can for either a 15 or 30-minutes. If you’re competing for a spot on the ZA Tri team, you must do the 30-minute run. Good Luck!”

Duration: 

• Long: 30 minutes 

This is the final event for the 2022 Zwift Academy Tri program. The goal? Run as far as you can for either a 15 or 30-minutes. If you’re competing for a spot on the ZA Tri team, you must do the 30-minute run. Good Luck!”

The Finish Line Ride and Run events are your chance to utilize all of your Zwift Academy training. We recommend treating each event like a race. Pro tip: Give yourself at least 48-72 hours of recovery before you start either event.

Choose your group

Finish Line Ride and Runs are available ONLY as group events. You cannot select them from the Workout folder. The Finish Line Run offers two distances: short and long. If you’re hoping to qualify for the ZA Tri Team, you’ll need to complete the long option.

RIDE:
A: Standard Ride (Open)

RUN:
A: Long Run - 30 Minutes (Open)
B: Short Run - 15 Minutes (Open)