Zwift Camp: Build begins this Monday, November 10. This is a 5-stage route-based workout series, with each stage lasting one week and focusing on developing power over a specific time interval.
My plan is to do each of the five workouts before their weeks begin, so I can write a post unpacking the workout and delivering some tips along the way. This post covers Stage 1’s workout on Glasgow Crit Six, but before we get there, let’s talk a bit about what Zwift Camp: Build is… and isn’t.
Setting Expectations
Zwift Camp: Build is the second in a series of three Camps planned for the 2025/26 season. We began with Zwift Camp: Baseline, which featured four workouts that pushed us to set maximal power numbers for 5 seconds, 1 minute, 5 minutes, and 20 minutes.
Now we have Zwift Camp: Build, which features workouts where we repeatedly go hard across approximately the same intervals as Baseline used, to build fitness in those systems. (Important note: “approximately” is the keyword here, because the workouts aren’t precisely targeting 5-second, 1-minute, 5-minute, and 20-minute power intervals. Route-based workouts use distance instead of time-based efforts, so Zwift has chosen segments that come close to the target intervals.)
Lastly, in the spring of 2026, we’ll have Zwift Camp: Breakthrough. This Camp will feature some competition and analysis of our power performances.
Who Is It For?
These Zwift Camps are designed as an accessible entry into structured training and analysis. The workouts are fairly short, so the vast majority of riders will be able to complete them. And you only need to do one workout per week to complete the program, meaning most riders can fit Zwift Camp into their current training load.
If you’re a newer cyclist who hasn’t done much structured training, or if you’re a more experienced rider looking to bring a bit of focus and specificity to your training, Zwift Camps may be helpful.
But this isn’t a full-blown periodized training program like you get from a coach, TrainerRoad, or even Zwift’s own training program library. If you’re an intermediate to experienced rider who already trains with even a medium level of structure and specificity, you’ll probably find Zwift Camps don’t offer what you need. Yes, you can do the same Zwift Camp workout more than once to further train a particular system. But experienced riders will probably need to focus much more than one week and a couple of sessions on a particular energy system to see results.
With that said, let’s get into Stage 1’s workout!
Stage 1 Walkthrough: Neuromuscular (~5 Seconds)
The first stage of Zwift Camp: Build focuses on short-term sprint power. To do so, it puts you on the new Glasgow Crit Six route, which takes you on six laps of the Glasgow Crit Circuit for a total distance of 18.3km and 199m of elevation gain.
The key part of this route-based workout is the five maximal sprints on the Champion’s Sprint segment, which comes up at the end of each lap and takes most riders 12-15 seconds to complete. The route actually takes you through the Champion’s Sprint seven times, but if you follow the simple instructions on screen, you won’t sprint the first or last time through the segment.
I went into the workout with semi-tired legs, so I planned to just push hard for the final ~5 seconds of each sprint. (The on-screen instructions have you pushing hard throughout the sprint, but this is your workout, and you can do with it what you will.) I did do a longer sprint on the final effort, just to say I’d followed the rules somewhat!
You’ll notice some HUD changes in these route-based workouts. First, if you’re using virtual shifting, your current gear is shown top-center at all times.
Additionally, after your first sprint, the Splits and Ride Stats HUD elements automatically pop up. Ride Stats goes away after a few seconds, but Splits remains throughout the ride, automatically creating a new lap split at the start of each lap. (This auto-lapping is a handy feature some ride organizers might like to use!)
I actually found the Ride Stats HUD more useful for this particular workout, as I wasn’t chasing lap times. (The Splits HUD will be handy, though, in other workouts, including Stage 3, where we ride Volcano Circuit laps as a VO2 workout.) I liked the Ride Stats block because it showed my 5-second power best for the ride, giving me a target to beat.
The on-screen prompts make it clear that you are supposed to rest in between sprints. Even up the Clyde Kicker, your goal is to spin easy so the legs can recharge for another full-gas sprint effort.
I was riding this as a solo test event, so there was nobody else on screen for me to chase. That made it easy to go easy. Fair warning: if you execute this workout in a group event, it may be harder to dial it down and spin between sprints. (Because, as they say, if two cyclists show up, it’s a race…)
At the end of the workout, you’ll earn the Glasgow Crit Six achievement badge, along with a 360 XP bonus.
HoloReplay Tips
Zwift’s HoloReplay may be a very helpful feature in these route-based workouts, giving you a target to beat on each segment effort. Admittedly, I spent more time confused and slightly annoyed at HoloReplay during my workout than I did chasing the ghosts, but for future workouts I’ll try to be more intentional about chasing my previous self!
You’ll want to set up HoloReplay in a specific way so it enhances your experience without detracting from it. Here are the settings to use:
Note: if you set “HoloReplay Privacy” to “Public” instead of “Private”, you’ll get a second HoloReplay of yourself at each segment, which corresponds to your best effort currently listed on that segment’s leaderboard. This is the mistake I made when doing the Stage 1 workout, but really, it seems more like a bug, based on the description of what the setting does, and the fact I had “Leaderboard HoloReplay” set to “Hide”…
Watch My Video
More On Neuromuscular Power
A few interesting things about the neuromuscular (aka “ATP-PC” or “phosphocreatine”) energy system used Stage 1 (read much more on this excellent TrainerRoad post):
- It powers maximal efforts lasting up to ~15 seconds
- It’s like a high-powered battery in that it produces a lot of power quickly, depletes quickly, but can also recharge if you rest for a few minutes
- It’s the least adaptable of your three energy systems
Sprint Training Tips
While this workout won’t lead to significant neuromuscular energy system adaptations – it is the least adaptable energy system, after all – it can help you improve your sprinting form and efficiency. And you can make big sprint gains by improving form and efficiency!
Whoever put together the script for this route-based workout seemed to know this, as there are several prompts which focus on form and efficiency, such as, “Think about your gear choice. Maybe try a quicker wind-up this time. Keep your body relaxed and ride efficiently.”
I would have liked to see more prompts like this, though, because many riders could use a bit of coaching to maximize their sprints! I hosted a ride called Sprintapalooza for years, where we rode short circuit routes with sprint segments, going all-in to set segment PRs and compete for the green jersey while working on our sprint form. Through that, I learned a lot about sprinting.
Here are a few tips to maximize your sprint power:
- Proper gearing is very important. Too easy a gear and you’ll spin out without enough resistance to push against. Too hard and you’ll be mashing and unable to maximize your power either. Experiment with different gearing in your maximal sprints, and you’ll come to learn which one or two gears work for you in most situations.
- Check your form: I’m a big fan of rocker plates, partly because they let me rock the bike back and forth naturally when sprinting on Zwift. If you have one, make sure you aren’t riding it backwards, and be sure to take advantage of its movement. (If you don’t have a rocker plate, your form will differ greatly from good outdoor form.)
- Work on cadence: power on the bike is computed using two values: torque (how hard you’re pushing the pedals) and cadence (how fast the pedals are moving). Increase either of these, and your power goes up. Work on high-cadence drills and you may just find you’ve unlocked more sprint power!
Suggestion Box
Overall, I’d say this first workout of Zwift Camp: Build went well. The script was on point, and the course was a good one for sprint repeats. That said, here are a few ways Zwift could improve the experience:
- Average segment power history: As mentioned above, I would love to see a HUD element that shows my power average across the target segment every lap, so I can see how those numbers are changing as the workout unfolds.
- Improve the event description: Zwift likes to set up these massive event series with a pile of identical text dumped into each and every event’s description. It appears that’s what they’re doing with Zwift Camp: Baseline, too. Why not customize the text for each stage, and make it more useful? Share specifics about what we’re trying to accomplish in that session, and why it matters. And get rid of every word that isn’t needed.
- More technique tips: especially when it comes to maximal sprints, form and efficiency are huge factors. Talk about that more during the session. Zwift could even link to further resources in the event description.
Questions or Comments?
Have you done this workout yet? Share your thoughts below, or any questions you may have heading into the workout.
wpDiscuz
