Can I Survive The 4 Hardest Workouts On Zwift?

This might sound crazy to some, but brutal workouts are some of the best parts of cycling.That post-workout adrenaline rush and the satisfaction of pushing yourself to the limit? Cyclists like Si live for it! 🔥 That's why he’s taking on the 4 hardest workouts on Zwift... He might have "fun" doing these workouts, but ...will he even survive?!

⏱️ Timestamps: ⏱️
00:00 Do you love hard workouts?
00:12 Why do tough, structured workouts?
01:07 How we chose these workouts
01:36 How to use workouts on Zwift
02:17 Workout 1: Emily’s Short Mix
04:17 Pro tip: Try "ERG mode"
05:42 Workout 2: The Gorby
09:11 Why structured workouts over group rides?
10:04 Workout 3: The Wringer
12:36 Why do killer workouts?
14:04 Workout 4: McCarthy Special
16:25 5 Things Si learned
18:00 Which Zwift workout is the hardest?

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[gcn]

What's your favourite workout on Zwift? 🔥Is there another indoor cycling challenge you'd love for Si to take on? Let us know!

[jmx]

Correction: Emily's short mix isn't from when before workouts were a thing on Zwift, that was "Jon's Short Mix" (I'm Jon). Emily's came slightly later and dethroned Jon's Short Mix as our top workout. She was part of our marketing team at Zwift, a triathlete, and I think good at writing motivational messages which is one reason Emily's short mix is so good.

Also, The Gorby is named after Brian Gorby - the lead developer (at the time) of Zwift Companion app on iOS. Also a strong cyclist.

Mike McCarthy and I had a bit of a debate when he made his workout...one that you should typically fail before completing. I thought a workout you fail during shouldn't go into Zwift, he (again, a world champion!) said we should and it's part of what made him so strong, so of course he wins and it's in the app. One of the very few workouts in Zwift where we think most users won't actually finish it if their FTP is set correctly.

I also have no idea who made the wringer...

[SCggoode]

Great effort Si. Appreciate the tips at the end, especially the one on breathing rate. My legs and brain are always telling me to stop during challenging workouts!

[markusmencke]

I like the Emily‘s. One that you can do even when you are short on time, and it still gives you the feel of having some achievement.
On most other occasions, I prefer endurance sessions. Which is why I think the pace partners on Zwift are one of the best ideas ever. Just jump in with the one in your personal zone, and keep up with that bot. Sprint for any gates if you want to, fall back and keep on going.

[TomWilliams-hjhh]

Hardest session on Zwift is the WTRL Team Time Trial. Not formally structured but it's the under-over session from hell. Over threshold as you take your turn on the front, recover at just under threshold (if you're lucky) in the wheels. Repeat. For up to an hour. You'll always push harder when your teammates are relying on you. Oh, and then there's the sprint for the line when you obviously try to beat your teammates...

[owenthomas]

Just done Simons 20:40s on my spinbike, best session ever. Love you GCN training !

[BigMarkDru]

I use Zwift, especially through the winter and my favourite sessions are the structured training. It helps me with motivation and training. Great video

[matolies]

3:14 Si's blue zone is my red. Good on you 👍

[annasmall]

This is so awesome! Such an honor and a pleasure to be tortured with you on the McCarthy Special earlier this week! As one obsessed with Zwift workouts, this was a lot of great advice overall!!

[mommamooney]

I did The Wringer during the GCN 30 in 30 event. It popped up and I thought there was no way I could do that, but I did and did it well. I recommend giving it a try

[eduardocarvalhoneto]

That was awesome!!! All those are crazy, and certainly type 2 fun.

[JeffreyErnst-mr]

I’m a super Zwift fan and really enjoy all workouts both long and short. And doing them my FTP #’s seem to be spot on . Been Zwifting 8 years now

[peterthanasse]

Nice video with some good insights.
I mostly use Zwift for workouts now since I've given up on group rides unless they are tetherred. It is frustrating and unfun when you sign up for an untetherred ride that says 2.0-2.5 and once you start you get dropped within the first few km because most everyone is riding at 3.0-3.5.
Happy new year!

[TangibleBelly]

"Do you like cycling?" and "Are you a masochist?" really are the same questions 😁

[andyb]

Amazing vid.
Thoroughly recommend ‘random lengths’ in the climbing workouts. Hardest session I’ve ever done. It used to be in Matt Stephens’ climbing workouts, back when GCN had its own folder featuring Dan, Si, Matt and Tom.

[rg]

Lowering FTP- sandbagging!! 😂 We've all done it, Simon. You're not alone.

[mylet]

This is the video I needed, just started Zwift and am on a training plan

[cliveheke]

Gorby is my goto when I really want a challenge, it hurts physically and mentally toughens you

[MrMattie]

Haha after The Gorby I knew what number three would be! Those two are what a good structured workout should look like.
No fuf, no fancy thing. Just two colours, go hard and recover. Be it short red spikes with recovery, or longer green/yellow ones.

[gregchapman]

Luv ya Si... Rookie!! I have done that soo many times, but mainly to get really warm then bust the fan on high.. :)
Will try these workouts in the winter months... say.. Jan to Feb 25