jc.James Cockrill Explore ASB

CYCLING, WITH ROOM FOR LIFE

Good rides.
Room for the
rest of life.

That moment your legs come alive.
Sunrise on a quiet road. A bend that feels just right. Warm wind at your back.

The ride ends.
The feeling stays with you.

Find a ride for my day
Free workouts for Zwift. An hour or less.
Illustrative scene of a cyclist on a quiet, sunlit road beneath oak trees
MAKE TIME FOR THE RIDE.01 / THE EVERYDAY
One hour on the bike.
A whole day beyond it.↘
Concept imagery

FOR THE RIDERS WITH A FULL CALENDAR.

Purposeful sessions. Clear structure. 60 minutes or less.

01 / A PLACE FOR YOUR KIND OF RIDING

You belong on the bike.
Your goals belong here.

The city street. The country road.
The gym. The garage.
There's more than one way to be a cyclist.

I'm James. I love riding, and most days an hour or less is what I have. Work, family, and the rest of life need room, too. That doesn't make the time on the bike mean any less.

Maybe you're chasing your first event, getting stronger for a group ride, or simply making time for yourself. This is a place for goals that fit your life, with free workouts and a little perspective from riders who share your purpose and circumstances.

Everyone earns their own moments on the bike. I want this space to honor that, and help us carry a little of that feeling into the rest of the day.

James

02 / THE WORKOUT LIBRARY

Aerobic Speed Block.

My ASB collection for Zwift. See the session. Know the time. Take it for a ride.

≤60MINUTES
PER SESSION

I put this block together because I wanted structure that fit an hour, a coaching voice along the way, and a better understanding of what my body was doing. The on-screen cues bring together technique, effort, and bite-sized science. There's room to take progress seriously without taking every pedal stroke quite so seriously.

I'm sharing it free because I suspect I'm not the only one looking for that. Take a look inside a session, or download all 12 weeks, from the first ride to the last.

60 workouts12 weeksFree .zwo filesDownload the full block

Library revision 2026.11.05 · Workout files last updated

What changed?

Includes the corrected Day 58, Week 12 Tempo Strength Builder file. The full ZIP includes this correction. This date tracks workout-file changes, so a website redesign will not look like a new training block.

Shared from my own training library. Each file keeps its original day and week so you can see where it sits in the block. This is an independent personal project, unaffiliated with Zwift.

FROM HERE TO YOUR TRAINER

Pick a ride.
Make it yours.

Zwift's current import instructions ↗
  1. 01

    Take a look inside

    Open a workout to see the full profile, time, power targets, and a selection of the on-screen cues.

  2. 02

    Download the file

    Save the .zwo file for a single session, or download the collection as a ZIP.

  3. 03

    Bring it into Zwift

    Import the file on a Mac or PC using Zwift's guide, then find it under your custom workouts. Power targets use your FTP.

03 / YOUR RIDING, IN GOOD COMPANY

Your pace.
Your kind of people.

A little perspective from riders with a similar purpose, age, and time to ride. A little space to see your own progress.

A community, taking shape. See your own numbers and save your progress. Peer comparisons will appear as suitable community data becomes available.

Your one-time snapshotNo account needed for a snapshot

YOUR LATEST CHECK-IN

A few numbers.
A little context.

Use your FTP assessment date and your age on that date. Age helps us find your peers; it never changes your watts per kilogram. Riding hours are optional.

Age in years, not your birthday. This first version is for adults 18 and over.

A first century, a faster group ride, or a personal best? Enthusiast fits. Choose competitive when race results are your main goal. These describe your purpose, not how strong you are.

Hours: your weekly average during the four weeks before this assessment, including indoor and outdoor rides.

View comparison ↑

Your snapshot stays in this open page.

A LITTLE BETTER UNDERSTOOD

Your own story, over time.

What makes this my circle?

Peers are selected by riding purpose, age band, comparison group, hours, and elite/pro background. Your FTP does not determine your group. These are self-reported characteristics, not verified identities or complete descriptions of ability.

Age and hours never change FTP or W/kg. W/kg = FTP ÷ body weight in kilograms; pounds use 0.45359237 kg per pound. W/kg reflects both power and weight, and does not measure cycling skill or overall health.

No peer reference has been published yet. We will show the size and date of a suitable group when one is available, and will not silently substitute another group.

Community references are planned to refresh quarterly, using one recent eligible observation per contributing account. Account verification does not verify FTP. Assessment methods and data quality need review before a reference is published.

My contribution and privacy

Group statistics only. Your email and individual history stay private.

These choices never subscribe you to marketing emails.

YOUR PRIVATE PROGRESS

Welcome back to your ride.

Sign in with a one-time email code. Your session stays in this open page; reloading means signing in again.

New registration is not open yet. You can explore a snapshot without signing in. This form is for existing accounts.

Your email is sent to Supabase for sign-in and Resend for code delivery. Cloudflare provides the bot check. .

A PLACE FOR YOUR PROGRESS

Your first dot starts here.

Save an assessment, return to it, and watch your own story take shape. One entry is kept per date; saving that date again updates it.

This is your private trial. Entries saved here are excluded from community comparisons and commercial reports. Creating this profile does not grant commercial-use permission.

Crescent Moon Diving, LLC operates this site. James Cockrill is your contact at [email protected].

Your email identifies your account. When you choose to save, Supabase stores your FTP, weight, age, selected riding context, and any optional hours or country in the United States. James can administer this trial; other riders cannot read your records. Cloudflare hosts the site and Resend delivers sign-in emails.

Your history stays until you delete entries or the account. The chart shows the latest ten entries, and the download includes your full history. This trial has no automated recovery backups configured, so keep an export of numbers you want to retain.

Trial notice: preview-progress-2026-11-11. No mailing-list subscription. Public contributor registration will open separately.

YOUR PROGRESS. YOUR CHOICE.

Your riding story starts here.

Save your numbers. See your progress. Contribute only if you choose.

Public sign-up preview. Registration is still closed. These choices show the planned account setup.
To save your progress
Optional contributions

Group statistics only. Your email and individual history stay private. You can turn either choice off anytime.

How contributions work

Choose either, both, or neither. Your private progress works with all three options. Commercial reports and licensed benchmarks may be used by coaches, clubs, training businesses and researchers. Small groups will be withheld. These choices do not subscribe you to marketing emails.

Turning a choice off stops future use for that purpose. Already released summaries that no longer identify you may remain. .

Crescent Moon Diving, LLC · [email protected]

ONE CHOICE AT A TIME

Your other contribution choice stays as it is. You can turn this choice off later and keep your saved history. .

04 / THE NEXT CHAPTER

Where did the
ride take you?

A workout that clicked. A cue that needs fixing. An idea worth trying. I'd like to hear it.

This space starts with cycling. There's room for whatever curiosity brings next.

James Cockrill
[email protected]

A NOTE TO JAMES

Checking the contact connection…

The spam check will appear here as you fill out the form.

Your message is sent to James through Resend. Cloudflare checks for spam and repeated submissions. .

SEE YOU ON THE BIKE.

Make the hour count.
Then get on with your day.

Browse the rides