All About Zwift Academy Tri 2022

October 11, 2022

LAST UPDATED October 27, 2022

Find your strengths. Go further.

Registration is now open for Zwift Academy Tri 2022 (sign up here, or in game). Here’s a complete look at this year’s program including changes from last year, workout details, graduation requirements, schedule details, and more!

Intro to Zwift Academy Tri

Now in its fourth year, Zwift Academy Tri is an annual event that serves two purposes. First, it’s a global training program for triathletes of all levels. Secondly, it’s a worldwide talent ID competition to determine the six members of this year’s Zwift Academy Tri Team (more on that below).

New for 2022

Each year ZA Tri evolves to improve on its dual goals of building an inclusive training community and spotting talented athletes. Here’s what’s new for ZA Tri in 2022:

Shorter Program

Last year’s program had 5 required run and ride workouts, but this year’s program only has 3. Last year’s program had a total of 14 required workouts to graduate, but this year’s program only has 8. The entire program is shorter as well, only lasting 4 weeks.

Much like changes made to Zwift Academy Road, Zwift says they are trying to make the ZA Tri program more accessible and compostable. Athletes should see the ZA Tri program as an on-ramp to their training, not as a full training program in itself.

On-Demand Workout Option

Technically this isn’t entirely new, as on-demand workouts were allowed last year as well. But this year the workouts are found in the new Workouts UI under Collections>Zwift Academy Tri 2022.

Note: the 3 required bike and 3 required run workouts can be completed as group events or as on-demand (individual) workouts. But the finish line rides and runs are only available as group events.

Multi-Lingual Workouts

All workouts (and Finish Line events) will be available in English, German, French, Spanish, and Japanese.

Graduation Requirements

To complete Zwift Academy Tri 2022, participants must complete a total of 8 workouts:

3 Zwift Academy Tri run workouts (group workouts or individual, your choice)
3 Zwift Academy Tri bike workouts (group workouts or individual, your choice)
1 Finish Line Run event
1 Finish Line Ride event

All requirements need to be completed between October 24 and November 21 at 8:59 am UTC (1:59 am PT).

Athletes aspiring to the Zwift Academy Tri Team have additional requirements – see below (and Zwift’s terms and conditions) for details.

Bike Workout Details

#1: Low Cadence Intervals (60 minutes)

Available as a group workout hourly Oct 24-30

Endurance is a critical component of long-distance triathlon. Many professional triathletes include low cadence intervals as a vital component of their training regimen, and for a good reason. Research has shown that training at a lower cadence produces more significant power benefits than training at a higher tempo. This session aims to build strength without overly taxing your heart rate, which means that this workout is excellent for getting you comfortable with being uncomfortable.

#2: Full-Distance Build (55 minutes)

Available as a group workout hourly Oct 31-Nov 6

Designed to improve aerobic threshold and mimic a long-distance triathlon effort, this workout induces extra fatigue, so make sure you’re well-fueled and ready. Featuring higher intensity pushes before settling back into full-distance pace, you’ll become more proficient at using lactate as fuel during lower-intensity efforts.

#3: FTP Gains (60 minutes)

Available as a group workout hourly Nov 7-13

This session focuses on helping build comfort at and around your current functional threshold power (FTP). You’ll ride at periods of high intensity (110% FTP) with recovery at a moderate intensity (78% FTP) to boost your FTP effectively. You’ll also learn to use lactate as fuel, helping you ride faster for extended periods.

Finish Line Ride | 5-minute Power Test (55 minutes)

Available as a group workout hourly Nov 7-21. Not available as an on-demand workout.

By determining your 5-minute power under fatigue, this session is excellent for assessing your V02 max power—making prolonged exercises more manageable over time. Grab an extra water bottle for this one. It’s about to heat up!

Rubberbanding will be turned on for the Finish Line Ride. The ride itself is straightforward and consists of a warmup, a 25-minute effort to create some fatigue, then a 5-minute free ride effort – this will be the actual test. Zwifters will be banded together for the entirety of the workout, your average power during the 5-minute portion is what matters the most. During the 5-minute free ride effort, we are also going to have your average power displayed with plenty of messaging to indicate its purpose as well as goal.

The Finish Line Ride event is your chance to utilize all of your Zwift Academy training. We recommend prepping for your Finish Line Ride like a race, giving yourself at least 48-72 hours of recovery before you start.

Finish Line Rides are available ONLY as group events. You cannot select them from the Workout Collections.

Run Workout Details

Each run workout has a long and short option.

#1: Strength and Resiliency (45 minutes/30 minutes)

Available as a group workout hourly Oct 24-30

Running uphill has many benefits to triathlon improvement, including improved leg-muscle strength at a faster stride rate. This session works to boost your aerobic threshold by improving your running economy.

#2: Tempo (45 minutes/25 minutes)

Available as a group workout hourly Oct 31-Nov 6

Tempo running is a great way to fine-tune your running economy. It’s also great practice for maintaining proper form at high speeds when fatigue sets in. This interval session will help increase your overall pace, making faster running feel easier over time. Starting at 6 minutes, the intervals will descend from 4 minutes to 2 minutes and finish with 1 minute at a harder effort. Your pace will increase from 85% to 96% of your current threshold pace.

#3: Over Under Intervals (45 minutes/30 minutes)

Available as a group workout hourly Nov Nov 7-13

This session will be done at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived effort. Make sure your legs are rested and ready to go before this session! Starting with 2 x 6-minute intervals at 2 minutes below your current threshold pace, this workout will teach you what it feels like to switch gears. Get ready for the next 2 x 6-minute intervals at 2 minutes above your threshold, then another 2 x 6-minute intervals below your current threshold. Plus, playing around with speed intervals helps boost your overall threshold pace.

Finish Line Run | 15 or 30-minute Test

Available as a group workout hourly Nov 7-21. Not available as an on-demand workout.

This is the final event for the 2022 Zwift Academy Tri program. The goal? Run as far as you can for either 15 or 30 minutes. (The Finish Line Run offers two distances: short and long. If you’re hoping to qualify for the ZA Tri Team, you’ll need to complete the long option.)

The Finish Line Run event is your chance to utilize all of your Zwift Academy training. We recommend prepping for your Finish Line Run like a race, giving yourself at least 48-72 hours of recovery before you start.

Finish Line Rides are available ONLY as group events. You cannot select them from the Workout Collections.

Set Your Paces!

To ensure the best results from your structured training, you’ll want to start your ZA Tri running workouts with accurate pace settings. If you don’t know the run paces you’re capable of, take the Zwift 5k Test. Make sure you are rested before completing the test for best results!

The same goes for the cycling workouts – make sure you have an accurate FTP setting before starting the workouts. Never done an FTP test before? Read How (and Why) to Take an FTP Test on Zwift.

Key Dates/Schedule

ZA Tri in-game registration opens Oct 10 (closes Nov 19)
ZA Tri begins Oct 24 and ends Nov 20
Graduation Deadline: All required workouts must be completed by Nov 21 @8:59am UTC (1:59am PT)
ZA Tri Team applications accepted from 100-200 selected participants Nov 21, 2022-Dec 20, 2022

See all upcoming ZA Tri 2022 events at https://www.zwift.com/events/tag/zatri2022 >

Unlocks

Participants will unlock new kit as they progress through the program:

Ride:
- ZA Tri Cycling Socks
- ZA Tri Cycling Kit
Run:
- ZA Tri Run Hat
- ZA Tri Run Kit
Program completion: ZA Tri Running Shoes

Zwift Academy Tri Team Selection

Many ZA Tri participants will be aiming for one of six spots on this year’s ZA Tri Team whose goal is to qualify for and compete in the 2023 Ironman World Championship in Kona.

To be eligible for team selection, athletes must:

Graduate the Zwift Academy Tri program
Complete the Finish Line Ride and the longer, 30-minute Finish Line Run, plus all longer run workouts
For bike events, athletes must use a smart trainer (or heart rate monitor and cadence sensor)
For run events, athletes must use a cadence sensor, heart rate monitor, and complete the Long Run workouts
Must be an amateur athlete

What else will Zwift use to determine who makes the 6-member Zwift Academy Tri team? See the full terms and conditions, which include a detailed “Selection Process/Team Participation” section. Specifically, it states:

… performance potential, previous race results, ability and willingness to meet the Team training schedule, ability and willingness to participate in scheduled Team training events and camps, ability and willingness to race at the 2023 Ironman World Championship, including any necessary qualifying races and triathlon related presence and activity on social media as well as within the triathlon community.

Coach

This year’s ZA Tri coach is Dr. Dan Plews, a world-class coach and athlete with a PhD in exercise physiology.

He’s worked with 25 World Champs and Olympians in triathlon, rowing, and sailing. Long course triathlon is his passion, having coached athletes to numerous 70.3 and long course wins as well as several sub 8-hour performances. On top of all that, Dan holds the Kona course record—8 hours and 24 minutes—for the fastest ever age-grouper.