London: Greater London Flat

Distance
11.68 km
Ascent
53.2 m
Lead-in distance
5.69 km
Lead-in ascent
44.8 m
Level required
-
Event only?
No
0 m 50 m 100 m 150 m 200 m 0 km 2.3 km 4.7 km 7 km 9.3 km 11.7 km Sprint 200 m

Segments on route

SegmentTypeDirectionDistance (on route)Average incline
SprintSprintReverse200 m (11.4 - 11.6 km)-

Upcoming group workouts on route

WorkoutNameStartDurationTSS[?]Groups[?]
Ham Sandwich
Greater London Flat
2020-06-02 06:2052m64
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...

View event on zwift.com

Macro to Micro
Greater London Flat
2020-06-02 07:2059m77
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.

View event on zwift.com

Slowtwitch Indoors: Ride Of The Valkyries Workout (Women Only)
Greater London Flat
2020-06-02 10:001h79
1.0-5.0 W/kg

Take It to the Limit

Workout overview

Duration: 1h

Stress points: 79

Zone distribution

Z1: 9m

Z2: 29m

Z3: 5m

Z4: 3m

Z5: 10m

Z6: 4m

15%
48%
8%
5%
17%
7%

Author: Slowtwitch.com

An hour of hurt.

View event on zwift.com

The Grind Finale
Greater London Flat
2020-06-02 14:0049m37
1.0-5.0 W/kg

The 'Grind' Finale

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

VO2 Max 40/20
Greater London Flat
2020-06-02 18:0048m53
1.0-5.0 W/kg

VO2 Max - 4x4 (40/20)

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

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 Cat├ęgorie, 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.