Registration opens today for Zwift Academy 2023 (sign up in game, online signup available soon). Now in its 8th year, Zwift Academy continues evolving to be one of the most popular events on Zwift and a testing program for all riders. This year’s program incorporate races for the first time since 2018, and there a few other changes as well, including the pro contracts for winners.
Read below for complete details on Zwift Academy 2023, including everything you need to know if you’re chasing the pro contract!
Table of Contents
Intro to Zwift Academy
For those unfamiliar, Zwift Academy is an annual event that serves two purposes. First, it’s a global training program for cyclists of all levels. Secondly, it’s a worldwide talent ID competition that has placed multiple riders onto WorldTour teams.
While the talent ID competition is fun to watch, the vast majority of ZA Road participants are “everyday” riders looking for a fun way to gain fitness. Zwift says, “Zwift Academy workouts are a great introduction to structured training which will help Zwifters boost fitness and increase cycling strength.”
New for 2023
Each year Zwift Academy evolves as Zwift tweaks the structure to improve everyone’s experience. This year’s Academy is a lot like 2022’s, except for the addition of races, longer workouts, and a change to the pro contract awarded.
Races Required
For the first time since Zwift Academy 2018, riders are required to finish races in order to graduate. Specifically, two different Zwift Academy races will be held, and you must complete each one. Details below….
Longer Workouts
Like last year, this year’s six required workouts come in both short and long options. But this year both the workouts have gotten a bit longer. In fact, some of the long workout options are ~90 minutes long!
Development Program Contracts
In past years, women’s winners have earned a contract for CANYON//SRAM’s World Tour team, while men’s winners in recent years have earned a contract for Alpecin-Deceuninck’s development team.
This year it’s the same for the men, but for the first time the ladies winner will get a contract for CANYON//SRAM’s development squad instead of the World Tour team, providing a formal and sensible training/testing pathway to the World Tour for both the men’s and women’s winners.
Workout Details
Zwift Academy’s six workouts will be available on-demand in your workout folder, but will also be available as group workouts on the hour daily on this schedule:
- Workout 1: Nov 6-12
- Workout 2: Nov 13-19
- Workout 3: Nov 20-26
- Workout 4: Nov 27-Dec 3
- Workout 5: Dec 4-10
- Workout 6: Dec 11-17
Zwift says, “Workouts range from explosive anaerobic workouts that will strengthen your sprinting skills through to endurance-focused workouts that will help improve your aerobic efficiency – ideal for tackling those hills.”
Here are the details of each workout:
Workout 1: Explosive 30s
Ignite your engine to sharpen your explosive speed and build your stamina for race-winning moves. This dynamic workout focuses on two critical power durations, 30-second and 2-minute. 30-second efforts mimic attack covering and punchy courses, while 2-minute efforts simulate late-race attacks and final climbs.
Long: 79 minutes // Short: 42 minutes
Workout 2: Fatigue Fighter
Take exhaustion head-on in a session that tests your aerobic endurance. In this workout, you’ll conquer 8-minute efforts that will push you over your FTP after you’ve already built up some fatigue. Teaching your body to be resilient against fatigue is the key to success for long, hard rides and races.
Long: 82 minutes // Short: 44 minutes
Workout 3: The Finisher
Get a glimpse of what the real-world demands of race-winning sprints are in professional racing. With a workout that simulates end-of-race conditions by inducing fatigue, and then challenging you to deliver high-intensity efforts when it matters most, you’ll soon be practicing your winning salute.
Long: 91 minutes // Short: 42 minutes
Workout 4: Fast Twitch HIIT
In racing, being able to adapt to pace changes is often what separates the champions from the rest. Hone your muscular coordination and pace-change readiness to follow attacks or punch up hills, and push your limits with some challenging VO2 max efforts in this high-intensity session.
Long: 65 minutes // Short: 37 minutes
Workout 5: The Steady State
Heart rate precisely shows the stress your body experiences during training and racing. In this extended, steady-state workout, target a consistent heart rate to boost your Time to Exhaustion and optimize your aerobic engine. Remember, these prolonged sessions can be tough both physically and mentally. So, pick your favorite playlist and dive in!
Long: 81 minutes // Short: 49 minutes
Workout 6: All-Out Burn
Push your limits with a 5-minute all-out effort in this workout. It’s crafted to gauge your max VO2 capacity after fatigue kicks in. By assessing your 5-minute effort post-intensity, you’ll be testing your peak aerobic capacity—reflecting real-world competition scenarios.
Long: 82 minutes // Short: 45 minutes
Race Details
Races will use Zwift’s standard category enforcement, and events will be available multiple times daily from November 20-December 17 (see schedule).
Race 1: Scotland’s Rolling Highlands
- 2 laps for A/B categories, 1 lap for C/D
- Total Distance: 23km for A/B, 14.1km for C/D
- Total Elevation: 183m for A/B, 106m for C/D
Click for Rolling Highlands route details >
Race 2: Richmond’s Cobbled Climbs
- 3 laps for A/B categories, 2 laps for C, 1 lap for D
- Total Distance: 27.8km for A/B, 18.6km for C, 9.5km for D
- Total Elevation: 403m for A/B, 270m for C, 136m for D
Click for Cobbled Climbs route details >
Academy + Companion App
The best place to track your ZA Road progress and gains is via Zwift’s Companion app. Here you’ll find the results of your races as well as a progress meter showing which workouts you have left to complete!
Additionally, the Companion app is very useful when completing workouts in Zwift. Did you know you can adjust your FTP bias via the app if the workout is too difficult? Get 5 Companion app workout tips from Shane Miller >
Graduation Requirements
To complete Zwift Academy 2023, participants must complete a total of 8 rides:
- All 6 Zwift Academy workouts (group workouts or individual, your choice)
- Both Zwift Academy Races
Riders pursuing the pro contract will need to put in some extra work. See below for details.
Key Dates/Schedule
- October 30: Zwift Academy registration opens online and in game
- November 6: Zwift Academy begins
- December 17: Zwift Academy ends
Unlocks
Riders will unlock new kit as they progress through the program:
- 1 events: unlock ZA kit
- 3 events: unlock ZA cap
- Any race completion: unlock ZA aero helmet
- All 8 activities: unlock Zwift Academy 2023 paint job for Canyon Aeroad 2021 frame (you’ll need to buy the frame, though!)
Pro Contract Competition
In this year’s Zwift Academy women will be vying for a 1-year pro contract with the CANYON//SRAM development team and men will be chasing a spot on the Alpecin-Deceuninck development team.
If you want a shot at the pro contract you have to jump (ride?) through some additional hoops. Here are the key rules for all riders who want to be considered for the pro contract:
Important Rules
Pro contract contenders must meet the following requirements:
- Be aged 18 years or older as of January 1, 2024.
- Graduate Zwift Academy 2023
- Complete the long version of all six structured workouts and both races.
- Ensure your height and weight are accurately entered into Zwift before you begin the program.
- Use a heart rate monitor for all Zwift Academy events.
- Use a smart trainer or smart bike with +/- 2.5% accuracy.
See the full list of requirements here.
Coaches
Returning again this year are ZA Road coaches Stephen Gallagher and Dan Fleeman. Both are experienced and strong bike racers, indoors and out!
Stephen is a lifelong racer who’s represented Ireland at Worlds and European Championships. He designed the structured workouts as a journey—one that educates and asks you to push yourself on the bike. Read his bio on DigDeepCoaching.com >
Practically born on a mountain bike, Dan’s medal-winning history as a Brit racer speaks for itself. He brings a rich knowledge of training and structure for a program that’s as tough as it is smart. Read his bio on DigDeepCoaching.com >
Ready to Get Started?
Sign up in-game, or do it online at zwift.com/academy.
Questions or Comments?
Post below! We’ll do our best to answer any questions, and may reach out to Zwift HQ if you have queries we can’t answer.
What dates will each of the races be available?
Thanks for the summary ! Do we know the dates of the races ?
Like every year, I’m thinking of not cycling or home-training in December and if I’ve understood correctly, I’ll be able to complete the 6 workouts at any time. But what about the races ? Will they be available at any time during Zwift Academy ? One in the first week and one in the last ?Â
Looks like the races begin November 20, both races available several times every day, with the last race day on December 17
No zwift academy run this year?
Academy run, I dont know, but Academy Tri, not this year…
It was in February 2023
Are there no baseline and finish line rides this year?
Nope.
That’s a shame.
Outside of Jay Vine are there any success stories in the top ranks?
Neve Bradbury and Ella Harris have had some good results. No other names come immediately to mind, but you could do some research and find out.
When you write “…while men’s winners in recent years have earned a contract for Alpecin-Deceuninck’s development team.” I think that’s somewhat imprecise. The prize for winning was indeed a pro contract for their Pro Team, see Jay Vine. The 2021 winner Alex Bogna got a contract for their conti team. When people were wondering he posted a clarification saying Alpecin let him choose between the 1 year Pro Team contract or 3 year development contract. Guess they felt he wasn’t quite on the necessary level. Similar story last year. Some time ago others and I had a discussion on YT… Read more »
I’m not going mad but is the sign up page not allowing sign ups for anyone else?
You can register within the App.
Same for me.
What will be the next steps for the peo-contract contenders (after the 6 workouts and 2 races)?
*pro
The semi-finalists are invited to a one week competition where the winners will be selected.
Watch last year’s finals on GCN.
Registration isn’t still open?!
You can register within the App.
What do you have to do fo get it to show in the Companion app? I’ve signed up in game earlier this morning
Did u see in the article, that the start will be in about a week?
Yes, I read the article. So although you can sign up, it doesn’t show in the companion app yet – like it says it should
It’ll probably show once the Academy begins.
Funny, that Frame has been in the Drop Shop for weeks now. Its listed under the Zwift brand group.
The frame is in the drop shop but the ZA Paint Job needs to be unlocked.
This is the one i bought it last week.
Bought it a few weeks ago and it does have the ZA paint job.
Interesting is it a same performance as a original Canyon ?:)
Damn it! With the 1.52 update, Zwift stole the ZA Paint Canyon Aeroad from my garage that I just bought!
“Be sure your sins will find you out”, Jos! 😀
I get that the freeride intervals are probably meant to test for the contract contenders. But I do not really think that is good for people that are just getting into structured training, because it teaches you to empty the tank in every workout.
My thought was this is how they gather the “baseline” data, then it’s backed up with race results. Last year it was a logistical nightmare to capture and communicate the data to participants. Agree the whole program will be challenging for folks not accustomed to structured training, especially indoors. It would also be good they make a bigger deal on how to benchmark your FTP before starting.
The Long workout times on these workouts seem a bit intimidating. I’ll have to ride LESS each week to rest for each event!
quality over quantity!
New kit or just the accessories?
Kit is new as well, Mrs. Anna.
I would not expect it to win any fashion awards!
Thanks for the summary, new to Zwift so great intro to the workouts. For the races do we require a heartbeat monitor? I’ve noted it is required for other race series but I don’t have one presently.
Not sure – there isn’t a lot of info about the races presently (still trying to find out when they’re scheduled, for example). But my guess is they won’t require heart rate. You only need it for sure if you’re trying to get the pro contract!
Thanks Eric. I’ve signed up so will find out in 5 days I guess. Have asked the wife for a HRM for Xmas anyway for future training.
It’s worthwhile having a HRM regardless of the requirements. You can get a cheap one on Amazon for $33 right now.
Hey Eric. Do you think the workouts will be available for Group Workouts in clubs?
Nope.
Any idea whether there will be women only races in Zwift Academy 2023? I see women only workouts, but it appears the races are mixed. If so, that is a big disappointment.
Doesn’t look like it.
Zwift just picks the top contenders based on workouts and race results. Read the terms and conditions for details: https://www.zwift.com/p/2023-24-zwift-academy-road-terms-and-conditions?__znl=en-gb
Some outdoor rides and races are helpful.
You may be asked to do an outdoor workout and the Zwift Zada test. (See under workout – ftp tests)
Is it not like in past years where there was a baseline ride, you finished the workouts and then did the baseline ride again to see how much you improved?
I just saw someone else asked the same below. No baseline ride. That is unfortunate.
If you can’t ride the first week, but you want to take a shot at the pro-contract, is it allowed to do the first workout outside of one of the group workouts?
Yes.
You just have to select the full version, not the short workout option.
So the main 5 weeks of Tour of Watopia is over and we’re into the make up week. Zwift Academy starts tomorrow…does that mean I can do the ZA workouts on demand on select the Tour routes not yet done and earn double XP, route badge AND tick off the academy workouts??
I would think so, yes! Brilliant.
Hang on – would it do double XP in workout mode since it calculates it differently? Or will it only double when you’re getting the standard 20 per km?
Mark: yeah, good point. I think only distance XP is doubled.
Ok, so I’ve just done the first workout on Jungle Circuit (13km – so approx 520XP from the Tours double). By the end of the 42min workout, my XP had gone up around 500ish – so either workout XP is generally weighted higher OR that is also double. Either way, I don’t have to do that route again haha
Could select a workout and get the ‘reduced’ tour XP, but then when the workout ends (likely less than the longer 40/50km routes, keep riding to THEN get double XP for the remaining KM and the route badge.
Oooh, good plan! Hadn’t realised you can just choose the Tour routes and get double XP
You don’t get double XP for workouts. I made that mistake when free riding one of the stages!
Are the group workouts “rubberbanded”?
Yes.
Doesnt seem so – at least mine had no rubberband.
Just did the first 2 group workouts a couple days apart. Definitely not rubberbanded at all. I’m actually relieved and it still made for a good group experience as it allowed the blob to divide up to folks doing fairly similar efforts and the speeds weren’t artifically slow like typical group workouts.
Did workout 1 this morning, not part of a group, but on Suki’s Playground still. Zwift named it “Zwift Academy: Wo…… on Climb Portal – Mont Saint-Michel in Makuri Islands” ?!?!?
Eric, do you know if Zwift will increase the number of slots for the 2 races? Options are very limited on each day and not very friendly times.
Dear Eric, I have a somewhat detailed question: could you explain what the coaches evaluate in these training sessions? Let me clarify with an example: in workout 1, do they assess only the “focus,” meaning how many watts you generate in the two 30-second blocks, or do they also consider rest times, warm-ups, and so on?
I don’t know for sure, but I highly doubt they care much about the warmup and rest sections. If I was going for the pro contract I would be sure to complete those sections properly, but I’m sure the coaches are looking at your power numbers on the key intervals as the really important thing.
How many stars must one get to pass a Zwift Academy Road Workout?
Have you seen the huge number of WKG disqualifications from the handful of Zwift Academy races 1 & 2 since Monday 1800 GMT? Comparable to Tiny Races “sniping” levels!😱 In pen D, it looks like anyone averaging more than 2.625W/Kg for a ~21min one lap race on Rolling Highlands (race #1) is dqed, when that is the zFTP threshold for a 40-60min effort. Very strange decision for ZwiftHQ to set these Category Enforcement races up different to any other such races I’m aware of since CE came out in Feb ’22. So many riders are being disqualified, but are not… Read more »
Hi My 2nd Zwift Academy Workout is not registrerad. How can I get this fixed. I completed the workout as per the attached screenshot.
Best regards
Lotta
Reach out to Zwift support?
I am in two minds about stopping bothering with ZA this year. The workouts that i have done so far have been good (and I like the freeride sections which present a mental challenge which is not there when ERG gives you no choice), but I have realised that it is simply impossible for me to complete the whole of ZA thanks to Zwift only scheduling the 2 races at limited times of the day. With a family and a job, there are limited options for when I can spend time on Zwift. For me, 6am (GMT) on a weekday… Read more »
Same for me too. I had to do a race at 11pm, not very ideal!