| Distance | 24.63 km / 15.3 mi |
| Elevation gain | 195.8 m / 642.4 ft |
| Lead-in distance | 0.08 km / 0.05 mi |
| Lead-in elevation gain | 2 m / 6.4 ft |
| XP | 490 |
| Difficulty | 2/5 |
| Level required | - |
| Event only? | No |
| Segment | Type | Direction | Distance (on route) | Average incline | |
|---|---|---|---|---|---|
| Alley Sprint | Sprint | Reverse | 483 m (0.6 - 1.1 km) | - | |
| Shisa Sprint | Sprint | Reverse | 300 m (16.3 - 16.6 km) | 0.9% |
| Workout | Name | Start | Duration | TSS[?] | Groups[?] |
|---|---|---|---|---|---|
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
|
Workout 3 | Attack the Bunch | Zwift Camp: Baseline Makuri Islands: Turf N Surf Makuri Islands: Castle to Castle | 34m-53m | 74 | |||
1.0-5.0 W/kg,
Makuri Islands:
Turf N Surf
Attack the Bunch8min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 50% FTP 45sec @ 165% FTP 1min 30sec @ 50% FTP 45sec @ 165% FTP 3min @ 50% FTP 1min @ 140% FTP 2min @ 50% FTP 1min @ 140% FTP 4min @ 50% FTP 2min @ 125% FTP 2min 30sec @ 50% FTP 2min @ 125% FTP 5min @ 50% FTP 3min @ 115% FTP 3min @ 50% FTP 3min @ 115% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 53m Stress points: 74 Zone distributionZ1: 36m Z2: 2m Z3: - Z4: 1m Z5: 7m Z6: 8m
68%
4%
0%
1%
12%
15% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.
1.0-5.0 W/kg,
Makuri Islands:
Castle to Castle
Attack the Bunch [Lite]6min from 45 to 65% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 2min @ 50% FTP 45sec @ 150% FTP 1min @ 50% FTP 45sec @ 150% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 1min 30sec @ 50% FTP 1min @ 130% FTP 3min @ 50% FTP 2min @ 117% FTP 3min @ 50% FTP 3min @ 105% FTP 5min from 55 to 35% FTP
Workout overviewDuration: 34m Stress points: 44 Zone distributionZ1: 23m Z2: 2m Z3: - Z4: 1m Z5: 6m Z6: 4m
66%
4%
0%
1%
16%
12% Author: Shayne Gaffney This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one. | |||||
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.
By joining an event you can get into event only worlds and routes. Don't want to join an event or don't see an event with your desired world/route? Use the Zwift Companion app to create a meetup or (for even more choice of worlds and routes) create a club and then an event.