Worlds»France»Routes» Roule Ma Poule

France: Roule Ma Poule

Distance
22.89 km
Ascent
155 m
Lead-in distance
4.31 km
Lead-in ascent
108 m
Level required
-
Event only?
No
0 m 50 m 100 m 150 m 200 m 0 km 4.6 km 9.2 km 13.7 km 18.3 km 22.9 km Aqueduc KOM 420 m, 3% Pavé Sprint 333 m Marina Sprint 338 m
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Segments on route

SegmentTypeDirectionDistance (on route)Average incline
Aqueduc KOM / Aqueduc QOMClimbForward420 m (5.8 - 6.2 km)3%
Pavé SprintSprintForward333 m (7.7 - 8.1 km)-
Marina SprintSprintForward338 m (18.8 - 19.1 km)-
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Upcoming group workouts on route

WorkoutNameStartDurationTSS[?]Groups[?]
 SZR SCT Aktivitus workouts
Roule Ma Poule		2021-01-20 17:001h 30m110
1.0-5.0 W/kg

SZR SCT Aktivitus Endurance 4

10min from 35 to 90% FTP
5min @ 65% FTP
3x 4min @ 85% FTP,
4min @ 95% FTP
4min @ 60% FTP
3x 4min @ 85% FTP,
4min @ 95% FTP
4min @ 60% FTP
2x 4min @ 85% FTP,
4min @ 95% FTP
6min from 60 to 40% FTP
Workout overview

Duration: 1h 33m

Stress points: 110

Zone distribution

Z1: 11m

Z2: 16m

Z3: 35m

Z4: 32m

Z5: -

Z6: -

11%
17%
37%
34%
0%
0%

Author: Johan Hasselmark

The purpose of this WO is development of endurance (Aerobic muscular adaption)

Improved aerobic adaption of the working muscles will increase your power output at anaerobic threshold (AT/FTP/LT2) and as well on your aerobic threshold (LT/LT1). Endurance development.

The WOs in this serie (SZR SCT Aktivitus Endurance WOs) contains intensities around sweetspot and aerobic thereshold to create a time efficient aerobic adaption.

Please note that it is important to have your FTP correctly set in Zwift.

For more anaerobic(explosive) orientated persons (less aerobic developed, not so good endurance compared to oxygen uptake and/or explosive capacity), this WOs will be good for you! However, you might find them quite hard with your set FTP. To get through the first sessions, lower your FTP setting in Zwift with about 5%.

This WO is designed by Aktivitus - the leading test and coaching operations in Sweden www.aktivitus.se - on request from Stockholm City Triathlon (SCT), The biggest triathlon club in Stockholm. WOs deployed with the help of Swedish Zwift Riders (SZR). Many thanks!

View event on zwift.com

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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.

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