Zwift route: Innsbruck » Lutscher CCW

Innsbruck: Lutscher CCW

Route summary

Distance	13.75 km
Ascent	401.7 m
Lead-in distance	8.94 km
Lead-in ascent	425.4 m
Level required	-
Event only?	No

Route map

Elevation profile

Segments on route

No segments on route.

Upcoming group workouts on route

Workout	Name	Start	Duration	TSS^[?]
	Lactate Shuttle France: R.G.V.	2021-07-28 04:10	57m	70
1.0-5.0 W/kg Lactate shuttle 3min @ 90rpm, 50% FTP 1min @ 90rpm, 60% FTP 1min @ 95rpm, 65% FTP 1min @ 100rpm, 81% FTP 1min @ 105rpm, 103% FTP 2min @ 85rpm, 50% FTP 2min @ 90rpm, 110% FTP 2min @ 85rpm, 50% FTP 4min @ 90rpm, 85% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 110% FTP 1min @ 85rpm, 50% FTP 8x 2min @ 95rpm, 103% FTP, 1min 30sec @ 85rpm, 65% FTP 5min @ 85rpm, 50% FTP 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! View event on zwift.com
	Macro to Micro France: R.G.V.	2021-07-28 05:00	59m	77
1.0-5.0 W/kg Macro to Micro 8min @ 85rpm, from 50 to 80% FTP 3x 30sec @ 100rpm, 120% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 3min @ 85rpm, from 55 to 35% FTP 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. View event on zwift.com
	Team RWB - Morning Workouts Watopia: Ocean Lava Cliffside Loop	2021-07-28 05:45	1h	47
0.0-0.0 W/kg RWB Low RPM Intervals 10min @ 0rpm, from 35 to 55% FTP 5x 5min @ 82% FTP, 3min @ 55% FTP 10min @ 0rpm, from 55 to 35% FTP Workout overview Duration: 1h Stress points: 47 Zone distribution Z1: 35m Z2: - Z3: 25m Z4: - Z5: - Z6: - 58% 0% 42% 0% 0% 0% Author: Richie Sheerin (Team RWB) Warm up - 5 x 5min 50-60rpm (3mins rest between each) - Cool down View event on zwift.com
	Orange Unicorn France: Douce France	2021-07-28 05:50	51m	58
1.0-5.0 W/kg Orange Unicorn (Short) 5min @ 90rpm, from 25 to 75% FTP 1min @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 55% FTP 1min @ 105rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 55% FTP 1min @ 110rpm, 80% FTP 30sec @ 110rpm, 115% FTP 30sec @ 85rpm, 55% FTP 4min @ 85rpm, 55% FTP 6x 2min @ 85% FTP, 30sec @ 105% FTP 2min @ 85rpm, 55% FTP 6x 2min @ 75rpm, 85% FTP, 30sec @ 110rpm, 105% FTP 4min from 75 to 25% FTP Workout overview Duration: 51m Stress points: 58 Zone distribution Z1: 14m Z2: 3m Z3: 27m Z4: 1m Z5: 7m Z6: - 27% 5% 53% 1% 14% 0% Author: Shayne Gaffney After a warm-up, we will move into 2x (15 mins alternating between 2 mins @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP). We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. View event on zwift.com
	Le Col Workout Sessions Wednesday Kickstart France: R.G.V.	2021-07-28 06:10	-	58
1.0-5.0 W/kg Le Col Workout Sessions FTP Build 1min @ 60% FTP 1min @ 70% FTP 1min @ 80% FTP 1min @ 90% FTP 2min @ 55% FTP 4x 1min 45sec @ 93% FTP, 15sec @ 148% FTP 5min @ 55% FTP 4x 1min 45sec @ 93% FTP, 15sec @ 140% FTP 5min @ 55% FTP 4x 1min 45sec @ 93% FTP, 15sec @ 140% FTP 2min @ 65% FTP 1min 30sec @ 55% FTP 1min @ 45% FTP Workout overview Duration: 44m 30s Stress points: 58 Zone distribution Z1: 15m Z2: 4m Z3: 1m Z4: 22m Z5: - Z6: 3m 33% 9% 2% 49% 0% 7% Author: Chris Opie (via TrainingPeaks) Come and join us in our weekly Le Col Sessions Workouts . Ride alongside people from all over the world. Starting out at 1-2W/kg, The Le Col Sessions Workouts are all about building fitness together. Led and designed by Chris Opie, these sessions are guaranteed to get your heart pounding and your legs burning. After an initial 10 minutes ramped warm up, in this session we will be completing 3 blocks of 8 minutes just under threshold power. Once every 1 minutes 45 seconds we will then surge up into zone5/6 for 15 seconds to really get the breathing going. After that, back down to the sub threshold power. 5 minutes recoveries between blocks. Follow our livestream https://www.youtube.com/channel/UCgycpWuU2Z-vjcWrIpyXi1Q , log into our playlist https://open.spotify.com/playlist/7gngntJJnJZ7La3KjCOhR4 Let us know your thoughts in the live chat which you can find either on the Zwift Companion app, or on our livestream. Alternatively submit any ride feature requests, music request, even guest requests to chris.opie@lecol.cc View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	2021-07-28 06:30	-	-
15.0-15.0 km/h LT Intervals A 2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 11 km Zone distribution Z1: 0 m Z2: 857 m Z3: 2943 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 8% 27% 64% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace. View event on zwift.com 13.0-13.0 km/h LT Intervals B 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 10 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 km/h LT Intervals C 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 km/h LT Intervals D 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 7 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 4000 m Z5: 200 m Z6: 0 m 0% 9% 31% 57% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace. View event on zwift.com
	Giant Camden Summer Workouts France: Roule Ma Poule	2021-07-28 06:30	1h	50
1.0-5.0 W/kg Giant Camden Summer Sessions Week 2 10min from 45 to 65% FTP 10x 20sec @ 93rpm, 83% FTP, 40sec @ 85rpm, 73% FTP 5min @ 65% FTP 10x 20sec @ 93rpm, 83% FTP, 40sec @ 85rpm, 73% FTP 5min @ 65% FTP 10x 20sec @ 93rpm, 83% FTP, 40sec @ 85rpm, 73% FTP 10min from 73 to 53% FTP Workout overview Duration: 1h Stress points: 50 Zone distribution Z1: 11m Z2: 39m Z3: 10m Z4: - Z5: - Z6: - 18% 65% 17% 0% 0% 0% Author: Bianca Fernandez (via TrainingPeaks) This is a series of workouts designed to compliment harder weekend activities such as racing/sportives by providing a less intense session based around skills and technique Week 2 - Cadence and Power Transfer This week we are going to continue with the cadence variation theme but adding in some work around power transfer with some 20/40 drills at lowish intensity. Focus on spinning up to target power quickly then backing off again for the recovery sections View event on zwift.com
	BackPACKing in Italia Bologna TT: Bologna Time Trial	2021-07-28 07:30	-	-
5.0-15.0 km/h PACK Bologna 8k 1000 m free run 1000 m free run 1000 m free run 1000 m free run 1000 m free run 1000 m free run 1000 m free run 1000 m free run Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 0 m Z3: 8000 m Z4: 0 m Z5: 0 m Z6: 0 m 0% 0% 100% 0% 0% 0% Author: Ryan Downey PACK Run Bologna 8k View event on zwift.com
	Spaded Sweetie France: Douce France	2021-07-28 07:30	44m	74
1.0-5.0 W/kg Spaded Sweetie 10min from 50 to 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 50% FTP 30sec @ 115rpm, 115% FTP 2min 30sec @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 30sec @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 1min @ 110rpm, 120% FTP 1min @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 2min @ 85rpm, 50% FTP 30sec from 65 to 88% FTP 4min @ 95rpm, 88% FTP 1min @ 105rpm, 105% FTP 15sec @ 85rpm, 65% FTP 30sec from 65 to 92% FTP 4min @ 95rpm, 92% FTP 1min @ 105rpm, 105% FTP 30sec @ 85rpm, 65% FTP 30sec from 65 to 96% FTP 4min @ 95rpm, 96% FTP 1min @ 105rpm, 106% FTP 1min @ 85rpm, 65% FTP 30sec from 65 to 100% FTP 4min @ 95rpm, 100% FTP 1min @ 105rpm, 105% FTP 2min @ 85rpm, 65% FTP 30sec from 65 to 104% FTP 4min @ 95rpm, 104% FTP 1min @ 115rpm, from 104 to 120% FTP 3min from 60 to 25% FTP Workout overview Duration: 57m 15s Stress points: 74 Zone distribution Z1: 15m Z2: 10m Z3: 7m Z4: 17m Z5: 6m Z6: 3m 26% 17% 12% 30% 10% 5% Author: Shayne Gaffney We start off with a 'spade' interval set off very hard, but short, and gradually reducing the intensity while upping the timeOnly to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it! View event on zwift.com
	Bonbon France: R.G.V.	2021-07-28 08:30	40m	52
1.0-5.0 W/kg Bonbon 5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 2min @ 90rpm, 95% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 92% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 90% FTP, 30sec @ 75rpm, 115% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 75rpm, 115% FTP 5min @ 85rpm, from 65 to 40% FTP Workout overview Duration: 40m Stress points: 52 Zone distribution Z1: 9m Z2: 5m Z3: 8m Z4: 12m Z5: 7m Z6: - 22% 12% 20% 30% 16% 0% Author: Shayne Gaffney This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today. View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	2021-07-28 08:30	-	-
15.0-15.0 km/h LT Intervals A 2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 11 km Zone distribution Z1: 0 m Z2: 857 m Z3: 2943 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 8% 27% 64% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace. View event on zwift.com 13.0-13.0 km/h LT Intervals B 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 10 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 km/h LT Intervals C 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 km/h LT Intervals D 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 7 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 4000 m Z5: 200 m Z6: 0 m 0% 9% 31% 57% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace. View event on zwift.com
	RT Performance Sweet Spot Attack Wednesday Group Workout Watopia: Tick Tock	2021-07-28 09:00	1h	66
1.0-5.0 W/kg RT Sweetspot Attack 15min from 25 to 75% FTP 4x 2min @ 88% FTP, 30sec @ 110% FTP 5min @ 60% FTP 4x 2min @ 88% FTP, 30sec @ 110% FTP 5min @ 60% FTP 4x 2min @ 88% FTP, 30sec @ 110% FTP 5min from 70 to 25% FTP Workout overview Duration: 1h Stress points: 66 Zone distribution Z1: 14m Z2: 16m Z3: 24m Z4: - Z5: 6m Z6: - 24% 26% 40% 0% 10% 0% Author: r.tosta 3x10min at Sweetspot power @88% FTP but every 2 minutes do 30sec at 110% FTP boost. 5min easy between sets View event on zwift.com
	The Grind Finale France: Douce France	2021-07-28 09:50	49m	37
1.0-5.0 W/kg The 'Grind' Finale 10min from 25 to 75% FTP 1min @ 50% FTP 10sec @ 109% FTP 2min @ 50% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 4min @ 40% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 5min from 55 to 25% FTP Workout overview Duration: 49m 10s Stress points: 37 Zone distribution Z1: 31m Z2: 5m Z3: 1m Z4: 11m Z5: 1m Z6: - 62% 9% 3% 23% 3% 0% Author: Matt Rowe This session aims to replicate the demands of a mountain bike ride / event. Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip. We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking! View event on zwift.com
	Team I Race Like A Girl Workout Watopia: Tick Tock	2021-07-28 10:05	1h	65
0.0-0.0 W/kg Colorcode no. 2 5min from 25 to 75% FTP 30sec @ 95% FTP 30sec @ 50% FTP 30sec @ 105% FTP 30sec @ 50% FTP 30sec @ 115% FTP 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 55rpm, 85% FTP 1min @ 75rpm, 85% FTP 1min @ 55rpm, 85% FTP 5min @ 65% FTP 8min @ 90rpm, 95% FTP 2min @ 50% FTP 4min @ 65% FTP 6x 20sec @ 110rpm, 110% FTP, 40sec @ 85rpm, 50% FTP 4min @ 65% FTP 1min 30sec from 105 to 115% FTP 1min @ 50% FTP 1min 30sec from 105 to 115% FTP 1min @ 50% FTP 1min 30sec from 105 to 115% FTP 1min @ 50% FTP 30sec @ 125% FTP 5min from 75 to 25% FTP Workout overview Duration: 1h Stress points: 65 Zone distribution Z1: 19m Z2: 16m Z3: 8m Z4: 9m Z5: 8m Z6: 1m 32% 27% 13% 14% 13% 1% Author: D.Sari (SISU-IRLAG) View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	2021-07-28 10:30	-	-
15.0-15.0 km/h LT Intervals A 2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 11 km Zone distribution Z1: 0 m Z2: 857 m Z3: 2943 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 8% 27% 64% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace. View event on zwift.com 13.0-13.0 km/h LT Intervals B 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 10 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 km/h LT Intervals C 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 km/h LT Intervals D 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 7 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 4000 m Z5: 200 m Z6: 0 m 0% 9% 31% 57% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace. View event on zwift.com
	Uphill Battle France: R.G.V.	2021-07-28 10:50	56m	69
1.0-5.0 W/kg Uphill Battle 10min @ 85rpm, from 25 to 75% FTP 30sec @ 95rpm, 80% FTP 1min @ 85rpm, 65% FTP 30sec @ 105rpm, 90% FTP 1min @ 85rpm, 65% FTP 30sec @ 115rpm, 105% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 130% FTP, 30sec @ 90rpm, 70% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 140% FTP, 30sec @ 90rpm, 60% FTP 3min from 50 to 25% FTP Workout overview Duration: 56m Stress points: 69 Zone distribution Z1: 23m Z2: 10m Z3: 1m Z4: 16m Z5: 1m Z6: 6m 41% 18% 1% 28% 2% 11% Author: Shayne Gaffney Uphill Battle starts off with 3 sets of 5 mins right below Threshold (95% FTP) featuring a 30 second ramp-up to finish (from 100% FTP to 150% FTP). After these, we will be moving onto 2 sets of 30/30s (30 seconds work, 30 seconds rest). The first set is done at 130% FTP for the work interval and 70% FTP for the "rest". The second set ups the ante a bit to 140% FTP for the work interval and 60% FTP for the "rest". Do you have what it takes to finish it? I know you can! View event on zwift.com
	Utsunomiya Blitzen HC Workout Challenge #1 Makuri Islands: Countryside Tour	2021-07-28 11:00	1h	59
1.0-5.0 W/kg Blitzen workout hill climb-1 8min from 56 to 71% FTP 1min 30sec @ 50% FTP 30sec from 80 to 85% FTP 2min @ 90% FTP 2min @ 90% FTP 2min @ 90% FTP 2min @ 90% FTP 2min @ 90% FTP 14min 30sec from 55 to 62% FTP 30sec from 75 to 80% FTP 20min @ 85% FTP 5min @ 50% FTP Workout overview Duration: 1h Stress points: 59 Zone distribution Z1: 19m Z2: 10m Z3: 21m Z4: 10m Z5: - Z6: - 32% 17% 35% 17% 0% 0% Author: Hori Takaaki View event on zwift.com
	USAT Social Fun Run Watopia: Two Bridges Loop	2021-07-28 11:15	45m	-
1.0-5.0 km/h USA Triathlon - Social Fun Run 10min from 65 to 75% of MM pace 30min @ 75% of MM pace 5min from 75 to 65% of MM pace Workout overview Distance: 2.7 km Zone distribution Z1: 38 m Z2: 2662 m Z3: 0 m Z4: 0 m Z5: 0 m Z6: 0 m 1% 99% 0% 0% 0% 0% Author: Zach Adams Come for the run, stay for the fun! The USAT Social Fun run is designed to encourage and build community and discussion – it is all the perks of running in a group from the comfort of your favorite treadmill! Come run with USAT Level 2e Coach Zach Adams and friends. Join the Facebook Group and ask questions while engaging in live conversation via the discord app during the run. This run is designed specifically to be an easy run. So, embrace the aerobic adaptations and come have fun! View event on zwift.com
	VO2 Max -3 Minute France: Douce France	2021-07-28 11:30	55m	63
1.0-5.0 W/kg VO2 Max - 3 min 8min @ 85rpm, from 45 to 70% FTP 1min @ 85rpm, 50% FTP 1min @ 100rpm, 109% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 90% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 105% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 108% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 112% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 115% FTP 5min @ 85rpm, 50% FTP 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
	VO2 Max 40/20 France: Douce France	2021-07-28 12:15	48m	53
1.0-5.0 W/kg VO2 Max - 4x4 (40/20) 5min @ 85rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 10sec @ 110rpm, 150% FTP, 50sec @ 85rpm, 65% FTP 3min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP Workout overview Duration: 48m Stress points: 53 Zone distribution Z1: 24m Z2: 12m Z3: - Z4: - Z5: 12m Z6: - 50% 24% 0% 0% 25% 1% Author: Shayne Gaffney Today, we'll be aiming for around 16mins of VO2 Max time and incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed. View event on zwift.com
	Amalgam France: R.G.V.	2021-07-28 12:40	51m	63
1.0-5.0 W/kg Amalgam 5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2x 1min @ 75rpm, 85% FTP, 1min @ 55rpm, 85% FTP 5min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 5min @ 85rpm, 65% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 3min from 65 to 40% FTP 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! View event on zwift.com
	Tower 26 Group Run Workout Watopia: May Field	2021-07-28 12:45	-	-
0.0-15.0 km/h Tower 26 Run Workout: 3 x 15 Minute Builds 5min from 65 to 80% of 10k pace 1min @ 70% of 10k pace 30sec @ 105% of 10k pace 1min @ 70% of 10k pace 30sec @ 105% of 10k pace 2min @ 70% of 10k pace 15min @ 85% of 10k pace 2min @ 70% of 10k pace 15min @ 85% of 10k pace 2min @ 70% of 10k pace 15min @ 85% of 10k pace 5min from 70 to 65% of 10k pace Workout overview Distance: 3.84 km Zone distribution Z1: 0 m Z2: 1000 m Z3: 2777 m Z4: 3 m Z5: 60 m Z6: 0 m 0% 26% 72% 0% 2% 0% Author: Zwift Welcome to Tower 26 Track session hosted by Coach Jim! These track workouts are geared towards improving your endurance and speed. View event on zwift.com
	Anaerobic Capacity into VO2 France: R.G.V.	2021-07-28 13:20	52m	81
1.0-5.0 W/kg Anaerobic Capacity into VO2 3min @ 50% FTP 1min @ 65% FTP 1min @ 75% FTP 1min @ 85% FTP 1min @ 109% FTP 2min @ 50% FTP 4min @ 90% FTP 3min @ 50% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 5min @ 50% FTP 6min from 108 to 120% FTP 5min @ 50% FTP Workout overview Duration: 52m Stress points: 81 Zone distribution Z1: 18m Z2: 12m Z3: 1m Z4: 4m Z5: 6m Z6: 11m 35% 23% 2% 8% 12% 21% Author: Kevin Poulton Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power. View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	2021-07-28 13:30	-	-
15.0-15.0 km/h LT Intervals A 2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 11 km Zone distribution Z1: 0 m Z2: 857 m Z3: 2943 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 8% 27% 64% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace. View event on zwift.com 13.0-13.0 km/h LT Intervals B 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 10 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 km/h LT Intervals C 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 km/h LT Intervals D 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 7 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 4000 m Z5: 200 m Z6: 0 m 0% 9% 31% 57% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace. View event on zwift.com
	Arise France: R.G.V.	2021-07-28 14:20	52m	61
1.0-5.0 W/kg Arise 8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP 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
	Arise France: Douce France	2021-07-28 15:20	52m	61
1.0-5.0 W/kg Arise 8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP 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
	Escalation France: R.G.V.	2021-07-28 16:25	55m	59
1.0-5.0 W/kg Escalation 5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 4min @ 100rpm, 95% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 3min @ 85rpm, 50% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 1min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 2min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 150% FTP, 30sec @ 85rpm, 65% FTP 3min from 50 to 25% FTP Workout overview Duration: 48m Stress points: 59 Zone distribution Z1: 15m Z2: 5m Z3: 16m Z4: 7m Z5: 3m Z6: 3m 32% 10% 33% 14% 7% 5% Author: Shayne Gaffney Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale! View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	2021-07-28 16:30	-	-
15.0-15.0 km/h LT Intervals A 2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 11 km Zone distribution Z1: 0 m Z2: 857 m Z3: 2943 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 8% 27% 64% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace. View event on zwift.com 13.0-13.0 km/h LT Intervals B 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 10 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 km/h LT Intervals C 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 km/h LT Intervals D 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 7 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 4000 m Z5: 200 m Z6: 0 m 0% 9% 31% 57% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace. View event on zwift.com
	Giant Camden Summer Workouts France: Roule Ma Poule	2021-07-28 17:30	1h	50
1.0-5.0 W/kg Giant Camden Summer Sessions Week 2 10min from 45 to 65% FTP 10x 20sec @ 93rpm, 83% FTP, 40sec @ 85rpm, 73% FTP 5min @ 65% FTP 10x 20sec @ 93rpm, 83% FTP, 40sec @ 85rpm, 73% FTP 5min @ 65% FTP 10x 20sec @ 93rpm, 83% FTP, 40sec @ 85rpm, 73% FTP 10min from 73 to 53% FTP Workout overview Duration: 1h Stress points: 50 Zone distribution Z1: 11m Z2: 39m Z3: 10m Z4: - Z5: - Z6: - 18% 65% 17% 0% 0% 0% Author: Bianca Fernandez (via TrainingPeaks) This is a series of workouts designed to compliment harder weekend activities such as racing/sportives by providing a less intense session based around skills and technique Week 2 - Cadence and Power Transfer This week we are going to continue with the cadence variation theme but adding in some work around power transfer with some 20/40 drills at lowish intensity. Focus on spinning up to target power quickly then backing off again for the recovery sections View event on zwift.com
	Rowe & King - Workout Wednesday Innsbruck: Innsbruckring	2021-07-28 18:00	42m	48
1.0-5.0 W/kg Workout Wednesday March 2021 1min @ 33% FTP 1min @ 40% FTP 1min @ 33% FTP 1min @ 50% FTP 1min @ 33% FTP 1min @ 60% FTP 1min @ 33% FTP 1min @ 70% FTP 1min @ 33% FTP 1min @ 80% FTP 1min @ 33% FTP 1min @ 90% FTP 1min @ 33% FTP 1min @ 100% FTP 1min @ 33% FTP 1min @ 110% FTP 1min @ 33% FTP 1min @ 120% FTP 3min @ 25% FTP 10x 40sec @ 108% FTP, 20sec @ 50% FTP 3min @ 33% FTP 10x 20sec @ 130% FTP, 40sec @ 50% FTP 5min @ 40% FTP Workout overview Duration: 49m Stress points: 48 Zone distribution Z1: 32m Z2: 2m Z3: 1m Z4: 2m Z5: 8m Z6: 4m 65% 4% 2% 4% 16% 9% Author: Matt Rowe Rowe & King's Workout Wednesday aims to develop your lactate tolerance, by developing your ability to clear / shuttle lactate. You will complete 2 x 10 minute blocks of effort - 40s on - 20s off in the first block, followed by 20s on - 40s off in block 2. Plenty of time above your threshold to stimulate the onset of lactate. View event on zwift.com
	TRI247 Workout Series: The Kitchen Sink Watopia: Sand And Sequoias	2021-07-28 18:05	1h	75
1.0-5.0 W/kg The Kitchen Sink 5min from 45 to 75% FTP 5x 15sec @ 120% FTP, 50sec @ 50% FTP 6min @ 92% FTP 3min @ 50% FTP 3x 40sec @ 110% FTP, 1min @ 90% FTP 3min @ 60% FTP 3x 40sec @ 110% FTP, 1min @ 90% FTP 3min @ 60% FTP 5x 1min @ 115% FTP, 1min @ 50% FTP 2min @ 50% FTP 4x 15sec @ 160% FTP, 45sec @ 50% FTP 2min @ 50% FTP 5min @ 88% FTP 5min 35sec from 75 to 45% FTP Workout overview Duration: 1h 4m Stress points: 75 Zone distribution Z1: 24m Z2: 11m Z3: 5m Z4: 12m Z5: 9m Z6: 2m 38% 18% 8% 19% 14% 4% Author: John Levison This session contains... a bit of everything. Threshold, Sweetspot, Over/Unders, VO2 Max and a bit of Anaerobic work too. View event on zwift.com
	PACK Next Step: 8k Progressive Watopia: 5K Loop	2021-07-28 18:15	-	-
13.0-14.2 km/h PACK Next Step: Group A Progressives 1000 m @ 96% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 98% of 10k pace 1000 m @ 99% of 10k pace 1000 m @ 101% of 10k pace 1000 m @ 102% of 10k pace 1000 m @ 104% of 10k pace 1000 m @ 105% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 0 m Z3: 0 m Z4: 7000 m Z5: 1000 m Z6: 0 m 0% 0% 0% 88% 13% 0% Author: Ryan Downey A progressive 8k from 13kph to 14.2kph. Work/Total distance 8.0km/8.0km. Work/Total time 36min/36min using the following paces (~ are estimated): ; View event on zwift.com 11.0-12.2 km/h PACK Next Step: Group B Progressives 1000 m @ 88% of 10k pace 1000 m @ 88% of 10k pace 1000 m @ 90% of 10k pace 1000 m @ 91% of 10k pace 1000 m @ 93% of 10k pace 1000 m @ 94% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 98% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 0 m Z3: 3000 m Z4: 5000 m Z5: 0 m Z6: 0 m 0% 0% 38% 63% 0% 0% Author: Ryan Downey A progressive 8k from 11kph to 12.2kph. Work/Total distance 8.0km/8.0km. Work/Total time 42min/42min using the following paces (~ are estimated): ; View event on zwift.com 10.0-11.2 km/h PACK Next Step: Group C Progressives 1000 m @ 87% of 10k pace 1000 m @ 87% of 10k pace 1000 m @ 89% of 10k pace 1000 m @ 90% of 10k pace 1000 m @ 92% of 10k pace 1000 m @ 94% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 97% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 0 m Z3: 3000 m Z4: 5000 m Z5: 0 m Z6: 0 m 0% 0% 38% 63% 0% 0% Author: Ryan Downey A progressive 8k from 10kph to 11.2kph. Work/Total distance 8.0km/8.0km. Work/Total time 46min/46min using the following paces (~ are estimated): ; View event on zwift.com 7.6-9.0 km/h PACK Next Step: Group D Progressives 1000 m @ 76% of 10k pace 1000 m @ 76% of 10k pace 1000 m @ 80% of 10k pace 1000 m @ 82% of 10k pace 1000 m @ 84% of 10k pace 1000 m @ 86% of 10k pace 1000 m @ 88% of 10k pace 1000 m @ 90% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 0 m Z3: 7000 m Z4: 1000 m Z5: 0 m Z6: 0 m 0% 0% 88% 13% 0% 0% Author: Ryan Downey A progressive 8k from 7.6kph to 9kph. Work/Total distance 8.0km/8.0km. Work/Total time 59min/59min using the following paces (~ are estimated): ; View event on zwift.com
	Ham Sandwich France: R.G.V.	2021-07-28 18:25	52m	64
1.0-5.0 W/kg Ham Sandwich 5min @ 90rpm, from 40 to 75% FTP 30sec @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 80% FTP 30sec @ 110rpm, 110% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 30sec from 88 to 50% FTP 2min 30sec @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 4min from 50 to 25% FTP 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... View event on zwift.com
	Lactate Shuttle France: Douce France	2021-07-28 19:20	57m	70
1.0-5.0 W/kg Lactate shuttle 3min @ 90rpm, 50% FTP 1min @ 90rpm, 60% FTP 1min @ 95rpm, 65% FTP 1min @ 100rpm, 81% FTP 1min @ 105rpm, 103% FTP 2min @ 85rpm, 50% FTP 2min @ 90rpm, 110% FTP 2min @ 85rpm, 50% FTP 4min @ 90rpm, 85% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 110% FTP 1min @ 85rpm, 50% FTP 8x 2min @ 95rpm, 103% FTP, 1min 30sec @ 85rpm, 65% FTP 5min @ 85rpm, 50% FTP 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! View event on zwift.com
	Endure IQ Training Squad VO2max HIDIT Watopia: Watopia's Waistband	2021-07-28 19:30	1h 6m	68
1.0-5.0 W/kg Endure IQ Training Squad HIDIT VO2MAX 10min from 45 to 65% FTP 1min @ 50% FTP 4x 15sec @ 120% FTP, 45sec @ 40% FTP 1x 3min @ 118% FTP, 2min @ 40% FTP 1x 2min @ 118% FTP, 1min 20sec @ 40% FTP 1x 1min 30sec @ 118% FTP, 1min @ 40% FTP 1x 1min @ 118% FTP, 40sec @ 40% FTP 2x 30sec @ 118% FTP, 20sec @ 40% FTP 2min 50sec @ 40% FTP 1x 3min @ 118% FTP, 2min @ 40% FTP 1x 2min @ 118% FTP, 1min 20sec @ 40% FTP 1x 1min 30sec @ 118% FTP, 1min @ 40% FTP 1x 1min @ 118% FTP, 40sec @ 40% FTP 2x 30sec @ 118% FTP, 20sec @ 40% FTP 2min 50sec @ 40% FTP 5min from 55 to 35% FTP Workout overview Duration: 54m Stress points: 68 Zone distribution Z1: 34m Z2: 3m Z3: - Z4: - Z5: - Z6: 18m 62% 5% 0% 0% 0% 33% Author: Endure IQ -------------------- SESSION FOCUS -------------------- The focus of this session is to spend as much time as possible at and above ~90% of your VO2max. High Intensity Decreasing Interval Training (HIDIT) has been shown to be an effective way to achieve this. The priority is on maintaining high power/pace during the work intervals. This session is highly stressful but great for generating adaptations that will improve your oxygen-carrying capacity and therefore top-end aerobic capacity. -------------------- WARM-UP 10 min easy build + 1min PREP SET: 4 x 15 sec at L5 + 45 sec at L1 MAIN SET 2x 3min at L5, 2min at L1 2min at L5, 1m20sec at L1 1m30sec at L5, 1min at L1 1min at L5, 40sec at L1 2x30sec at L5, 20sec at L1 3min recovery between sets COOLDOWN: 5 min -------------------- View event on zwift.com
	Macro to Micro France: R.G.V.	2021-07-28 20:20	59m	77
1.0-5.0 W/kg Macro to Micro 8min @ 85rpm, from 50 to 80% FTP 3x 30sec @ 100rpm, 120% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 3min @ 85rpm, from 55 to 35% FTP 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. View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	2021-07-28 21:30	-	-
15.0-15.0 km/h LT Intervals B 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 10 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 13.0-13.0 km/h 8642 Down and Up B 1000 m from 75 to 80% of 10k pace 2x 200 m @ 100% of 10k pace, 400 m @ 80% of 10k pace 1x 800 m @ 107% of 10k pace, 400 m @ 70% of 10k pace 1x 600 m @ 113% of 10k pace, 400 m @ 70% of 10k pace 1x 400 m @ 120% of 10k pace, 200 m @ 65% of 10k pace 1x 200 m @ 127% of 10k pace, 200 m @ 65% of 10k pace 800 m @ 80% of 10k pace 1x 200 m @ 127% of 10k pace, 200 m @ 65% of 10k pace 1x 400 m @ 120% of 10k pace, 200 m @ 65% of 10k pace 1x 600 m @ 113% of 10k pace, 400 m @ 70% of 10k pace 1x 800 m @ 107% of 10k pace, 200 m @ 65% of 10k pace 600 m from 83 to 80% of 10k pace Workout overview Distance: 9.8 km Zone distribution Z1: 0 m Z2: 2400 m Z3: 3000 m Z4: 400 m Z5: 2800 m Z6: 1200 m 0% 24% 31% 4% 29% 12% Author: Tim Grose Down the clock and up the clock again intervals. Effort based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 km/h LT Intervals C 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 km/h LT Intervals D 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace

Innsbruck: Lutscher CCW

Route summary

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Elevation profile

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Upcoming group workouts on route

Lactate shuttle

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Macro to Micro

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RWB Low RPM Intervals

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Orange Unicorn (Short)

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Le Col Workout Sessions FTP Build

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LT Intervals A

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LT Intervals B

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LT Intervals C

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LT Intervals D

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Giant Camden Summer Sessions Week 2

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PACK Bologna 8k

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Spaded Sweetie

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Bonbon

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LT Intervals A

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LT Intervals B

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LT Intervals C

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LT Intervals D

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RT Sweetspot Attack

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The 'Grind' Finale

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Colorcode no. 2

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LT Intervals A

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LT Intervals B

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LT Intervals C

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LT Intervals D

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Uphill Battle

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