France: Douce France

Distance
24.01 km
Ascent
133.3 m
Lead-in distance
0.78 km
Lead-in ascent
3.3 m
Level required
-
Event only?
No
0 m 50 m 100 m 150 m 200 m 0 km 4.8 km 9.6 km 14.4 km 19.2 km 24 km Ballon Sprint 212 m Aqueduc KOM 420 m, 3% Pavé Sprint 333 m Marina Sprint 338 m

Segments on route

SegmentTypeDirectionDistance (on route)Average incline
Ballon SprintSprintForward212 m (6.3 - 6.5 km)-
Aqueduc KOM / Aqueduc QOMClimbForward420 m (10.4 - 10.8 km)3%
Pavé SprintSprintForward333 m (12.3 - 12.7 km)-
Marina SprintSprintForward338 m (23.4 - 23.7 km)-

Upcoming group workouts on route

WorkoutNameStartDurationTSS[?]Groups[?]
Amalgam
Douce France
2020-10-29 10:1551m63
1.0-5.0 W/kg

Amalgam

Workout overview

Duration: 51m

Stress points: 63

Zone distribution

Z1: 11m

Z2: 13m

Z3: 10m

Z4: 11m

Z5: 7m

Z6: -

21%
25%
20%
21%
14%
0%

Author: Shayne Gaffney

5 different interval "amalgams" for your fitness pleasure! We'll mix it up today with position changes, pedal stroke work, longer threshold intervals, and the dreaded 'Shark Teeth' efforts!

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Arise
Douce France
2020-10-29 11:4052m61
1.0-5.0 W/kg

Arise

Workout overview

Duration: 52m

Stress points: 61

Zone distribution

Z1: 21m

Z2: 4m

Z3: 1m

Z4: 20m

Z5: 1m

Z6: 5m

40%
8%
2%
38%
2%
10%

Author: Shayne Gaffney

A Zwift race start specific workout with 30/30s followed by 10min at zone 4.

View event on zwift.com

Workout not available (yet) Escalation
Douce France
2020-10-29 12:4055m-
Ham Sandwich
Douce France
2020-10-29 13:4552m64
1.0-5.0 W/kg

Ham Sandwich

Workout overview

Duration: 52m

Stress points: 64

Zone distribution

Z1: 21m

Z2: 3m

Z3: 18m

Z4: 1m

Z5: 5m

Z6: 5m

40%
5%
35%
1%
10%
10%

Author: Shayne Gaffney

Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 min @88% FTP and 30 secs @110% FTP. The 30/30s up the ante a bit and alternate between 30 secs @130% FTP and 30 secs @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up. Better eat your sandwich quick before the bread gets soggy...

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Lactate Shuttle
Douce France
2020-10-29 14:0557m70
1.0-5.0 W/kg

Lactate shuttle

Workout overview

Duration: 57m

Stress points: 70

Zone distribution

Z1: 16m

Z2: 14m

Z3: 5m

Z4: 17m

Z5: 5m

Z6: -

28%
25%
9%
30%
9%
0%

Author: Kevin Poulton

Sustaining high levels of lactate requires specific training. This ability to tolerate lactate only comes with precise intervals in training. We can all produce a one off effort to build lactate, but with carefully planned intervals we can maintain this high level of lactate for an extended period. This is where the training effect happens!

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Macro to Micro
Douce France
2020-10-29 15:4059m77
1.0-5.0 W/kg

Macro to Micro

Workout overview

Duration: 58m 30s

Stress points: 77

Zone distribution

Z1: 29m

Z2: 8m

Z3: 7m

Z4: -

Z5: -

Z6: 14m

50%
14%
12%
0%
0%
24%

Author: Shayne Gaffney

A zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. ERG off for the micro efforts.

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Paceline Work
Douce France
2020-10-29 17:2538m41
1.0-5.0 W/kg

Paceline Work

Workout overview

Duration: 38m

Stress points: 41

Zone distribution

Z1: 10m

Z2: 15m

Z3: -

Z4: 10m

Z5: 3m

Z6: -

26%
39%
0%
26%
8%
1%

Author: Shayne Gaffney

This is a great workout for mimicking the demands of working in a paceline. Although gravel events feature mainly off-road and gnarly terrain, they also typically have asphalt and smoother dirt roads. Being able to stay in and work with a group as the speed inevitably increases over this terrain is crucial to achieve maximum speed due to the aerodynamic advantage gained.

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SZR Groupworkouts by Aktivitus
Douce France
2020-10-29 18:301h75
1.0-5.0 W/kg

Aktivitus Power & Endurance 1

Workout overview

Duration: 59m 15s

Stress points: 75

Zone distribution

Z1: 14m

Z2: 12m

Z3: 12m

Z4: 14m

Z5: -

Z6: 7m

24%
21%
20%
23%
0%
12%

Author: M.Lundqvist/Aktivitus Coaching(A)

ABOUT THIS WORKOUT

Two blocks of serious hard intervalls for experienced cyclists. First block aims to stress and developing your strength and endurance by doing work with high and low rpm just below your anaerobic treashold (approx. your FTP). Second block focus is VO2max. Note: First priority is keeping the right rpm. Stay seated and relaxed. Dont be dissapointed if not managing the target power. Not every one can do it...

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VO2 Max -3 Minute
Douce France
2020-10-29 22:2055m63
1.0-5.0 W/kg

VO2 Max - 3 min

Workout overview

Duration: 55m

Stress points: 63

Zone distribution

Z1: 22m

Z2: 15m

Z3: -

Z4: 5m

Z5: 13m

Z6: -

39%
28%
0%
9%
24%
0%

Author: Shayne Gaffney

In today's session we are focusing on 3min VO2 max efforts. However, we are going to escalate the intensity of each interval. Starting with 'hard' and finishing with 'hardest'!

View event on zwift.com

Frequently asked questions

FAQ: What do the coloured areas overlapping the elevation profile mean?

Segments along the route are coloured along the height profile. Climbs are indicated with red, sprints with green and other segments (e.g. laps or timed segments) with blue.

FAQ: What do the climb categories , , , and mean?

Climbs are categorized based on how tough they are, which depends both on the climb's length and its average incline. The toughest climbs are rated (HC comes from Hors Catégorie, which is French for beyond categorization). Less tough climbs are rated as category , less tough climbs than those are rated as , and onwards with and . Any climb less tough than category four does not get a rating.