London: Greatest London Flat

Distance
23.61 km
Ascent
163.4 m
Lead-in distance
7.46 km
Lead-in ascent
59.5 m
Level required
-
Event only?
No
0 m 50 m 100 m 150 m 200 m 0 km 4.7 km 9.4 km 14.2 km 18.9 km 23.6 km Sprint 200 m

Segments on route

SegmentTypeDirectionDistance (on route)Average incline
SprintSprintForward200 m (23.3 - 23.5 km)-

Upcoming group workouts on route

WorkoutNameStartDurationTSS[?]Groups[?]
Orange Unicorn
Greatest London Flat
2020-10-31 08:2551m58
1.0-5.0 W/kg

Orange Unicorn (Short)

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

VO2 Max 40/20
Greatest London Flat
2020-10-31 14:0048m53
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

Lactate Shuttle
Greatest London Flat
2020-10-31 19:1557m70
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!

View event on zwift.com

Paceline Work
Greatest London Flat
2020-10-31 23:1038m41
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.

View event on zwift.com

Workout not available (yet) Spaded Sweetie
Greatest London Flat
2020-11-01 00:3544m-
Uphill Battle
Greatest London Flat
2020-11-01 03:2056m69
1.0-5.0 W/kg

Uphill Battle

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

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.