New York: Park Perimeter Loop

Distance
9.76 km
Ascent
126.1 m
Lead-in distance
0.41 km
Lead-in ascent
2.5 m
Level required
-
Event only?
No
0 m 50 m 100 m 150 m 200 m 0 km 2 km 3.9 km 5.9 km 7.8 km 9.8 km NY Sprint 150 m, -4.3%

Segments on route

SegmentTypeDirectionDistance (on route)Average incline
NY SprintClimbForward150 m (7.4 - 7.6 km)-4.3%

Upcoming group workouts on route

WorkoutNameStartDurationTSS[?]Groups[?]
Workout not available (yet) Escalation
Park Perimeter Loop
2020-08-04 05:2055m-
Ham Sandwich
Park Perimeter Loop
2020-08-04 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

Workout not available (yet) Spaded Sweetie
Park Perimeter Loop
2020-08-04 11:0544m-
The Grind Finale
Park Perimeter Loop
2020-08-04 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

Uphill Battle
Park Perimeter Loop
2020-08-04 15:0556m69
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!

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VO2 Max -3 Minute
Park Perimeter Loop
2020-08-04 16:2055m63
1.0-5.0 W/kg

VO2 Max - 3 min

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'!

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Amalgam
Park Perimeter Loop
2020-08-04 19:4051m63
1.0-5.0 W/kg

Amalgam

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!

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"Ask a Coach" Women's Workout Series Presented by Hunter Allen's Peaks Coaching Group
Park Perimeter Loop
2020-08-04 21:571h 15m90
1.0-5.0 W/kg

Ask a Coach FRC #4: 4 x 6' of 30"/30" Power Accelerators Z6-Z1/5' RI

Workout overview

Duration: 1h 6m 30s

Stress points: 90

Zone distribution

Z1: 45m

Z2: 9m

Z3: -

Z4: 2m

Z5: -

Z6: 12m

67%
13%
0%
2%
0%
18%

Author: JE A_Mc (via TrainingPeaks)

Warm up:

15 min progressive Z1-2

Incorporate 3 x 30" spin-ups/1' RI
Main Set:

ERG OFF!

Repeat 6 times:
Ignore the Watt Targets, just to build the file. All Seated, Ride up HARD and HANG ON every effort

Alternate 30" AS HARD AS YOU CAN HANG ONTO/30" EASY

5' RI

Repeat 3 more times!
Cool down:
10'+ in Z1

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.