Just Sitting In

Races, zone 2 rides and honest data from the middle of the bunch.

Easy rides that make you faster.

Free zone 2 workouts for Zwift, made for the ride-along videos on the channel. Download a file, add it to Zwift and ride at a pace you could chat at.

All workouts

Every workout is set as a percentage of your FTP, so Zwift scales it to you. Bars are coloured by Zwift's power zones.

    Add a workout to Zwift

    Takes about a minute. You only need a computer for the first step.

    1. Download the file

      Choose a workout above and download the .zwo file.

    2. Put it in your workouts folder

      Open Documents/Zwift/Workouts and then the folder named with your Zwift ID number. Move the file in there.

    3. Restart Zwift

      Close Zwift completely and open it again so it picks up the new file.

    4. Find it in Custom Workouts

      In the workout list, open Custom Workouts. The workout appears under its name.

    Riding on Apple TV, a tablet or a phone? Add the file on a computer first. Zwift saves custom workouts to your account, so they show up on your other devices after you've opened Zwift on the computer once.

    Why ride in zone 2?

    Zone 2 is steady endurance riding, roughly 56–75% of your FTP. It builds the aerobic base everything else sits on, and it's easy enough to recover from that you can ride it often.

    A simple check: if you can talk in full sentences, you're in the right place. If you're breathing too hard to talk, ease off.

    Make sure your FTP in Zwift is up to date. If it's set too high, these rides won't feel easy.

    • Zone 1Below 60%, recovery
    • Zone 260–75%, endurance
    • Zone 376–89%, tempo
    • Zone 490–104%, threshold
    • Zone 5105–118%, VO2 max
    • Zone 6Above 118%, anaerobic