Your first workout will be Zwift's FTP Test (shorter). This workout will take 45 minutes total, and includes:

• A 5-minute easy warm-up.

• A short acceleration.

• Another 3 minutes easy.

• A strong 5-minute effort to get the legs pumping.

• Another 6 minutes easy.

• The actual workout: 20 minutes self-paced.

  • The goal is to get the highest average power you can for the full 20 minutes.

• A 5-minute easy cooldown.

See a detailed description here: https://whatsonzwift.com/workouts/ftp-tests/ftp-test-shorter

Your second workout will be Zwift's Ramp Test (or Ramp Test Lite). Depending on how many levels you complete, this workout will take 30-45 minutes total, and includes:

• A 5-minute easy warm-up.

• A series of 1-minute intervals that steadily get harder.

  • In the Ramp Test, these start at 100W and increase by 20W each minute.

  • In the Ramp Test Lite, these start at 50W and increase by 10W each minute.

• Keep going until you can't turn the pedals over any more!

  • Your goal is to reach the hardest interval you can.

• When you're done, stop pedaling, and Zwift will start your 10 minute cooldown. 

If you are under 60 kg or your FTP from Workout 1 was less than 2.0 W/kg, choose the Ramp Test Lite option. Everyone else should choose the Ramp Test option.

See a detailed description here: https://whatsonzwift.com/workouts/ftp-tests/ramp-test