| Segment | Type | Direction | Distance (on route) | Average incline | |
|---|---|---|---|---|---|
| Sprint | Sprint | Forward | 200 m (23.3 - 23.5 km) | - |
| Workout | Name | Start | Duration | TSS[?] | Groups[?] |
|---|---|---|---|---|---|
|
Orange Unicorn Greatest London Flat | 2020-10-31 08:25 | 51m | 58 | ||
1.0-5.0 W/kg Orange Unicorn (Short)Workout overviewDuration: 51m Stress points: 58 Zone distributionZ1: 14m Z2: 3m Z3: 27m Z4: 1m Z5: 7m Z6: - 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. | |||||
|
VO2 Max 40/20 Greatest London Flat | 2020-10-31 14:00 | 48m | 53 | ||
1.0-5.0 W/kg VO2 Max - 4x4 (40/20)Workout overviewDuration: 48m Stress points: 53 Zone distributionZ1: 24m Z2: 12m Z3: - Z4: - Z5: 12m Z6: - 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. | |||||
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Lactate Shuttle Greatest London Flat | 2020-10-31 19:15 | 57m | 70 | ||
1.0-5.0 W/kg Lactate shuttleWorkout overviewDuration: 57m Stress points: 70 Zone distributionZ1: 16m Z2: 14m Z3: 5m Z4: 17m Z5: 5m Z6: - 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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Paceline Work Greatest London Flat | 2020-10-31 23:10 | 38m | 41 | ||
1.0-5.0 W/kg Paceline WorkWorkout overviewDuration: 38m Stress points: 41 Zone distributionZ1: 10m Z2: 15m Z3: - Z4: 10m Z5: 3m Z6: - 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. | |||||
| Workout not available (yet) |
Spaded Sweetie Greatest London Flat | 2020-11-01 00:35 | 44m | - | |
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Uphill Battle Greatest London Flat | 2020-11-01 03:20 | 56m | 69 | ||
1.0-5.0 W/kg Uphill BattleWorkout overviewDuration: 56m Stress points: 69 Zone distributionZ1: 23m Z2: 10m Z3: 1m Z4: 16m Z5: 1m Z6: 6m 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! | |||||
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.
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.