{"id":50949580,"url":"https://github.com/robiningelbrecht/zwift-workouts","last_synced_at":"2026-06-18T00:02:36.669Z","repository":{"id":339048349,"uuid":"1133011652","full_name":"robiningelbrecht/zwift-workouts","owner":"robiningelbrecht","description":"A collection of my Zwift workouts","archived":false,"fork":false,"pushed_at":"2026-05-06T06:46:49.000Z","size":2607,"stargazers_count":1,"open_issues_count":0,"forks_count":0,"subscribers_count":0,"default_branch":"master","last_synced_at":"2026-05-06T08:42:38.064Z","etag":null,"topics":[],"latest_commit_sha":null,"homepage":null,"language":null,"has_issues":true,"has_wiki":null,"has_pages":null,"mirror_url":null,"source_name":null,"license":"mit","status":null,"scm":"git","pull_requests_enabled":true,"icon_url":"https://github.com/robiningelbrecht.png","metadata":{"files":{"readme":"README.md","changelog":null,"contributing":null,"funding":null,"license":"LICENSE","code_of_conduct":null,"threat_model":null,"audit":null,"citation":null,"codeowners":null,"security":null,"support":null,"governance":null,"roadmap":null,"authors":null,"dei":null,"publiccode":null,"codemeta":null,"zenodo":null,"notice":null,"maintainers":null,"copyright":null,"agents":null,"dco":null,"cla":null}},"created_at":"2026-01-12T18:58:09.000Z","updated_at":"2026-05-06T06:46:52.000Z","dependencies_parsed_at":null,"dependency_job_id":null,"html_url":"https://github.com/robiningelbrecht/zwift-workouts","commit_stats":null,"previous_names":["robiningelbrecht/zwift-workouts"],"tags_count":0,"template":false,"template_full_name":null,"purl":"pkg:github/robiningelbrecht/zwift-workouts","repository_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/robiningelbrecht%2Fzwift-workouts","tags_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/robiningelbrecht%2Fzwift-workouts/tags","releases_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/robiningelbrecht%2Fzwift-workouts/releases","manifests_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/robiningelbrecht%2Fzwift-workouts/manifests","owner_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/owners/robiningelbrecht","download_url":"https://codeload.github.com/robiningelbrecht/zwift-workouts/tar.gz/refs/heads/master","sbom_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/robiningelbrecht%2Fzwift-workouts/sbom","scorecard":null,"host":{"name":"GitHub","url":"https://github.com","kind":"github","repositories_count":286080680,"owners_count":34470324,"icon_url":"https://github.com/github.png","version":null,"created_at":"2022-05-30T11:31:42.601Z","updated_at":"2026-05-26T15:22:16.424Z","status":"online","status_checked_at":"2026-06-17T02:00:05.408Z","response_time":127,"last_error":null,"robots_txt_status":"success","robots_txt_updated_at":"2025-07-24T06:49:26.215Z","robots_txt_url":"https://github.com/robots.txt","online":true,"can_crawl_api":true,"host_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub","repositories_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories","repository_names_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repository_names","owners_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/owners"}},"keywords":[],"created_at":"2026-06-18T00:02:31.741Z","updated_at":"2026-06-18T00:02:36.661Z","avatar_url":"https://github.com/robiningelbrecht.png","language":null,"funding_links":[],"categories":[],"sub_categories":[],"readme":"# Zwift Training Programs\n\n\u003cp align=\"center\"\u003e\n    \u003cimg src=\"banner.png\" \n         alt=\"Banner\"\u003e\n\u003c/p\u003e\n\n---\n\nThis repository contains structured Zwift workouts organized into training schedules. Each schedule is designed for **4–5 days per week** with a focus on aerobic development.\n\n## Schedules\n\n| Schedule | Philosophy | Key Workouts |\n|----------|-----------|--------------|\n| [80/20 Polarized](80-20/) | ~80% low intensity, ~20% high intensity | Over Unders, 30/30 VO₂max, Zone 2 |\n| [Pyramidal](pyramidal/) | Tapered distribution with sweet spot volume | Sweet Spot 3×15, 30/30 VO₂max, Zone 2 |\n\n---\n\n## How to Use These Workouts\n\n1. Download the `.zwo` files from the schedule you want to follow\n2. Place them in your Zwift workouts folder\n    - **macOS:** `Documents/Zwift/Workouts/\u003cyour Zwift ID\u003e/`\n    - **Windows:** `Documents/Zwift/Workouts/\u003cyour Zwift ID\u003e/`\n3. Restart Zwift\n4. Find the workouts under **Custom Workouts**\n\n---\n\n## Notes \u0026 Recommendations\n\n- Make sure your **FTP is set correctly** in Zwift before starting.\n- If fatigue accumulates, **drop one Zone 2 day**, not the hard workouts.\n- These programs are best suited for:\n    - Endurance-focused riders\n    - Riders building fitness over multiple weeks\n    - Cyclists who prefer structure without complexity\n\n---\n\n## Disclaimer\n\nThese workouts are provided as-is and assume you are healthy and accustomed to structured training.  \nListen to your body, fuel properly, and rest when needed.\n\nHappy riding 🚴‍♂️\n","project_url":"https://awesome.ecosyste.ms/api/v1/projects/github.com%2Frobiningelbrecht%2Fzwift-workouts","html_url":"https://awesome.ecosyste.ms/projects/github.com%2Frobiningelbrecht%2Fzwift-workouts","lists_url":"https://awesome.ecosyste.ms/api/v1/projects/github.com%2Frobiningelbrecht%2Fzwift-workouts/lists"}