ABOUT
Join the INEOS Grenadiers Virtual Training Camp on Zwift and train like a pro.
We’ve created 12 workouts, each inspired by the unique training that INEOS Grenadiers racers undertake. 10 of them are focused on specific riders and their specialties. Whether you’re a sprinter or a climber, these sessions will help you improve in all disciplines. With input from the team and the coaches, this program will put you through the wringer, but you’ll come out the other side stronger and faster.
WORKOUTS ON DEMAND
You can take to the virtual tarmac solo with on-demand sessions. Find the INEOS Grenadiers Virtual Training Camp via the workouts folder in game.
Not sure how to find pre-made workouts on Zwift? Read this how-to guide here
EXCLUSIVE VIDEO CONTENT
Hear straight from the athletes and coaches—bringing you closer to the pro training experience than ever before.
Check out the full playlist here or the links to the specific videos in the list below.
THE WORKOUTS
The Carapaz (watch the video here)
Richard Carapaz, the 2019 Giro d’Italia winner, can fly uphill in the blink of an eye. Climbers like Richard have an uncanny ability to attack and recover, seemingly with ease. Today’s workout will improve your ability to do exactly that!
The Bernal (watch the video here)
Egan Bernal, the first Colombian to ever win the Tour de France in 2019 and 2021 Giro d'Italia champion, is one of the best climbers of his generation. Today's workout features over/unders, specific efforts that helped shape his fitness to world-champ level. Over/unders are defined as doing 'x' time 'under' FTP, then 'x' time 'over' FTP. We'll also add a cadence twist today—aiming for high cadence during the under and low cadence during the over. Doing this will improve your force production capability.
The Thomas (watch the video here)
Geraint Thomas, more affectionately known as ‘G’ is one of the best known riders of his generation. With success on the track, one-day races, and grand tours, he is a threat no matter what bike he’s on. He is known for his ability to climb and today’s workout is set up to mimic the real life scenery that takes place in racing when there is a climb approaching.
The van Baarle (watch the video here)
Dylan van Baarle has performed exceptionally well as a Classics rider, something that requires the ability to surge repeatedly over the course of a long race. If you miss one move with some races, it’s all over! This workout features plenty of interval surges to practice exactly that!
The Pidcock
Tom Pidcock is a powerhouse on the road, mountain-bike singletrack, and technical cyclocross courses. He has an unearthly ability to surge repeatedly, and somehow still has something left in the tank to keep the pressure on. This is known as anaerobic capacity. Today’s workout features anaerobic capacity intervals—expect these to tickle a bit!
The Swift (watch the video here)
Sprinter Ben Swift can generate massive power at the end of a long race to beat almost anyone to the line. To develop that kind of explosive power, you need to accelerate against resistance—which means starting out going slow in a big gear and powering up to high speed. Today’s workout intervals will feature exactly that!
The Ganna (watch the video here)
Filipo Ganna, equally comfortable on the track for a 4min race as he is during a three-week Grand Tour, is known for his ability to generate huge power in the 3–5min range. This range is a great proxy for an athlete’s VO2 Max, which is the maximum amount of oxygen your body is able to use during exercise. Today’s workout will put you through the paces of a VO2 Max workout, Ganna-style!
The Rowe (watch the video here)
Luke Rowe, one of the most respected team captains in the peloton, is a versatile rider. He has found success in grand tours, Classics, and on the track. Riders like Luke Rowe never crack under the pressure, and after today, neither will you!
The Geoghegan Hart (watch the video here)
Tao Geoghegan Hart, 2020 Giro d’Italia winner, is an all-rounder, seemingly comfortable no matter what the terrain or competition throws at him. He is arguably best known for his skills in time trial (TT) events. Today’s workout will put you through a bread-and-butter TT workout.
The Kwiatkowski (watch the video here)
Michal Kwiatkowski is a powerhouse cyclist who has a huge range of abilities that helps win races. Sprinting, time trialing, climbing—he can do it all! Today’s workout is a great example of what it takes to win a race that comes down to a finishing sprint. Get ready to give it your all in the final 15sec!
Cafe Ride
It’s important to have balance to your training and have easy days to let your body respond to the training you’ve done. Today’s workout is a favorite for any rider: the cafe ride! Enjoy today and just take it easy.
Pre-Race Warm-Up
Let’s get in some intensity today! Do this 20min warm-up, then hop into a Zwift race. Make sure you leave about 5min to get into the pre-race pen and get a spot close to the front!
ABOUT INEOS GRENADIERS
The INEOS Grenadiers is a British professional cycling team founded in 2010 that competes at the UCI WorldTeam level. The team is based at the National Cycling Centre in Manchester, England, with a secondary location in Deinze, Belgium.