Zwift has just announced the Fitness Jumpstart with Coach Kristin series, a “fun and engaging 8-week workout series created by Kristin Armstrong that will help get you started on the path to long-term fitness by teaching you how to stay fit with healthy training habits.”
Read below to learn all about the schedule and workouts of this unique series open to all riders!
Who is Kristin Armstrong?
Kristin Armstrong is a three-time Olympic gold medalist, mother, entrepreneur, and cycling coach for athletes of all abilities, from world-class level to every day cyclists. Learn more about Kristin at kristinarmstrongusa.com >
Series Schedule
The series begins on January 1, 2024, and ends on February 25.
Group workouts will be scheduled throughout the series – two new workouts each week for eight weeks.
How to Participate
There are three ways to take part in this series:
- Sign up for the group workout events – see upcoming events at zwift.com/events/tag/fitnessjumpstart
- Do the workouts on your own by selecting them from the “Fitness Jumpstart Workout” collection in your workouts folder
- After January 2, Club owners will be able to create private Club events using these workouts – learn how to create Club events >
Note: The Zwift Women’s Training Club will also be hosting the workouts in women-only events in the public calendar on Tuesdays and Thursdays. You can join the club here.
Workout Details
Week 1: How to Set Goals
Workout 1: Let’s Get Moving
This is your first stop in the Fitness Jumpstart series. We’re going to get those legs moving and hearts pumping, while also clueing you in on some smart goal-setting tips. Today’s plan? Three sets of six-minute intervals, gradually upping the power every 30 seconds in Zones 3 and 4. It’s all about fun and building endurance!
Official events held on Castle to Castle route
Workout 2: Get in the Zone
This workout is all about exploring different training zones, giving you a feel-good workout while fine-tuning your fitness. Think of this session as a ramp-up, just like our warm-ups. Perfect for checking in with how you feel as you spend time in each zone. Let’s get to it!
Official events held on Ocean Lava Cliffside Loop route
Week 2: How to Fuel & Hydrate
Workout 1: Rainbow Pyramid
The “Rainbow Pyramid” is all about mixing endurance with bursts of power. We’re going to challenge your legs with short, intense efforts, followed by a progressive climb. Get ready to see all the colors of your effort as we build your stamina!
Official events held on Sand and Sequoias route
Workout 2: 30-20-10-GO!
The “30-20-10 Ride” is a fantastic fat-burner and endurance enhancer, all wrapped up in a short, sweet package. We’re talking controlled 30-second efforts, spicier 20-second pulls, and all-out 10-second sprints. Repeat 5 times with 2-minute recovery breaks. Time to feel the burn!
Official events held on Two Village Loop route
Week 3: How To Get In the Right Mindset
Workout 1: Climb Time
Today, we’re simulating an epic outdoor climb, right here indoors. We’ll progressively work through all the training zones, stepping up the challenge as if the climb’s getting steeper. Get ready for an aerobic fitness boost, Zwift style!
Official events held on The Muckle Yin route
Workout 2: Tabata Time
This workout is a metabolism-boosting, calorie-crushing session. We’ll alternate between high-intensity 20-second bursts and 10-second rests, 8 times across 4 sets. It’s not just about burning calories; it’s about supercharging your heart and muscles. Let’s Tabata!
Official events held on Neokyo All-Nighter route
Week 4: Knowledge is Power
Workout 1: Hustle & Flow
Today’s ride is a mental and physical test, aiming to stretch the duration of each segment. We’re building aerobic fitness and efficiency, starting with 30-second hustles and flowing into longer builds. Three sets, each longer than the last – let’s hustle!
Official events held on Rolling Highlands route
Workout 2: Build & Release
Today’s challenge? We’re building intensity every two minutes, like tackling a steepening climb. Then, we hit five 20-second powerful efforts, earning double the rest–for 40-seconds. It’s a ride that demands focus and loads of energy!
Official events held on Island Hopper route
Week 5: Embrace the Challenge
Workout 1: Staying Alive
Today, we’re pushing beyond our threshold for longer durations. This kind of effort is key to lifting our Functional Threshold Power to new heights. Prepare yourself for a challenge!
Official events held on Sugar Cookie route
Workout 2: HIIT it Don’t Quit it!
On today’s agenda are microbursts – short, sharp shocks that are fantastic for improving speed and power adaptability. Expect an entertaining yet challenging ride, with noticeable improvements each time. Let’s HIIT it!
Official events held on Neon Flats route
Week 6: Recovery is Key
Workout 1: What Goes Up Must Come Down
Today, we focus on building our fitness foundation with high-intensity short intervals. You’ll certainly earn each recovery. It’s a great balance of pushing hard and resting well. Ready to challenge yourself?
Official events held on Chain Chomper route
Workout 2: Power Bookends
This session mixes endurance with bursts that take you from Sweet Spot to Threshold power. It’s not just a workout; it’s a fitness builder designed to keep you on your toes!
Official events held on Kappa Quest Reverse route
Week 7: The Power of Community
Workout 1: Give & Take
Today, it’s all about giving your best using cadence to hit the zones. It’s a workout that challenges both your heart and muscles, focusing on cadence over resistance. Get ready to give it your all!
Official events held on Watopia’s Waistband route
Workout 2: Through Highs and Lows
Today’s all about high-intensity microbursts – short but powerful efforts that are super effective and fun. These bursts are great for keeping your speed and power output sharp. Let’s see some progress and enjoy the ride!
Official events held on Suki’s Playground route
Week 8: Welcome to the Start Line
Workout 1: Mix it up
We will jump through different intensities with short intervals, offering an efficient and fun-filled session. We’ll touch every zone and finish with smiles all around. Let’s mix things up!
Official events held on Legends and Lava route
Workout 2: Power Party
This workout is a lively blend of steady, longer efforts and quick, explosive bursts. It’s about enjoying the ride while pushing the pace. Prepare for a dynamic, fun-filled session!
Official events held on Flatland Loop route
Power Up Kit Unlock
Complete any of the official group events to unlock the Zwift Power Up kit:
(Note: this is an existing kit in game which you may have unlocked from past Power Up events.)
Questions or Comments?
Post below!
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