Zwift route: New York » The 6 Train

New York: The 6 Train

Route summary

Distance	6.47 km
Ascent	69 m
Lead-in distance	0.23 km
Lead-in ascent	0 m
Level required	-
Event only?	No
Reverse direction	The 6 Train Reverse

Route map

Elevation profile

Segments on route

No segments on route.

Upcoming group workouts on route

Workout	Name	Start	Duration	TSS^[?]
	Spaded Sweetie France: R.G.V.	2021-07-29 03:00	44m	74
1.0-5.0 W/kg Spaded Sweetie 10min from 50 to 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 50% FTP 30sec @ 115rpm, 115% FTP 2min 30sec @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 30sec @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 1min @ 110rpm, 120% FTP 1min @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 2min @ 85rpm, 50% FTP 30sec from 65 to 88% FTP 4min @ 95rpm, 88% FTP 1min @ 105rpm, 105% FTP 15sec @ 85rpm, 65% FTP 30sec from 65 to 92% FTP 4min @ 95rpm, 92% FTP 1min @ 105rpm, 105% FTP 30sec @ 85rpm, 65% FTP 30sec from 65 to 96% FTP 4min @ 95rpm, 96% FTP 1min @ 105rpm, 106% FTP 1min @ 85rpm, 65% FTP 30sec from 65 to 100% FTP 4min @ 95rpm, 100% FTP 1min @ 105rpm, 105% FTP 2min @ 85rpm, 65% FTP 30sec from 65 to 104% FTP 4min @ 95rpm, 104% FTP 1min @ 115rpm, from 104 to 120% FTP 3min from 60 to 25% FTP Workout overview Duration: 57m 15s Stress points: 74 Zone distribution Z1: 15m Z2: 10m Z3: 7m Z4: 17m Z5: 6m Z6: 3m 26% 17% 12% 30% 10% 5% Author: Shayne Gaffney We start off with a 'spade' interval set off very hard, but short, and gradually reducing the intensity while upping the timeOnly to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it! View event on zwift.com
	Workout Wednesday Run Watopia: Chili Pepper	2021-07-29 03:30	-	-
15.0-15.0 km/h LT Intervals A 2000 m from 70 to 84% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 11 km Zone distribution Z1: 0 m Z2: 857 m Z3: 2943 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 8% 27% 64% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 15 kph threshold pace. View event on zwift.com 13.0-13.0 km/h LT Intervals B 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 5x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 2x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 10 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 7000 m Z5: 200 m Z6: 0 m 0% 6% 22% 70% 2% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 13 kph threshold pace. View event on zwift.com 11.0-11.0 km/h LT Intervals C 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1x 600 m @ 103% of 10k pace, 400 m @ 97% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 5000 m Z5: 200 m Z6: 0 m 0% 8% 28% 63% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 11 kph threshold pace. View event on zwift.com 10.0-10.0 km/h LT Intervals D 1000 m from 70 to 80% of 10k pace 2x 100 m @ 107% of 10k pace, 400 m @ 76% of 10k pace 4x 600 m @ 100% of 10k pace, 400 m @ 93% of 10k pace 1000 m from 80 to 80% of 10k pace Workout overview Distance: 7 km Zone distribution Z1: 0 m Z2: 600 m Z3: 2200 m Z4: 4000 m Z5: 200 m Z6: 0 m 0% 9% 31% 57% 3% 0% Author: Tim Grose Intervals at lactate threshold with active recoveries. General effort level is based on 9 kph threshold pace. View event on zwift.com
	Endure IQ Training Squad 70.3 up and unders Watopia: Watopia's Waistband	2021-07-29 04:30	1h 6m	70
1.0-5.0 W/kg Endure IQ Training Squad 8min up and unders 10min from 39 to 69% FTP 4x 30sec @ 100% FTP, 30sec @ 46% FTP 2min @ 65rpm, 89% FTP 2min @ 90rpm, 83% FTP 2min @ 65rpm, 89% FTP 2min @ 90rpm, 83% FTP 2min @ 46% FTP 2min @ 65rpm, 89% FTP 2min @ 90rpm, 83% FTP 2min @ 65rpm, 89% FTP 2min @ 90rpm, 83% FTP 2min @ 46% FTP 2min @ 65rpm, 89% FTP 2min @ 90rpm, 83% FTP 2min @ 65rpm, 89% FTP 2min @ 90rpm, 83% FTP 2min @ 46% FTP 2min @ 65rpm, 89% FTP 2min @ 90rpm, 83% FTP 2min @ 65rpm, 89% FTP 2min @ 90rpm, 83% FTP 2min @ 46% FTP 2min @ 65rpm, 89% FTP 2min @ 90rpm, 83% FTP 2min @ 65rpm, 89% FTP 2min @ 90rpm, 83% FTP 2min @ 46% FTP 5min from 57 to 39% FTP Workout overview Duration: 1h 9m Stress points: 70 Zone distribution Z1: 24m Z2: 3m Z3: 40m Z4: 2m Z5: - Z6: - 35% 4% 58% 3% 0% 0% Author: Endure IQ -------------------- SESSION FOCUS -------------------- The focus of this session is on building your tolerance to intensities similar to those during a 70.3 triathlon. You will be working in the L3b training zone. You should hope to see reduced HR drift within this zone as you complete more of these sessions. From a physiological perspective, these sessions help promote fat oxidation, and structural changes at a muscular level, such as increased mitochondrial content and capillarization. -------------------- WARM-UP: 10 min progressive L2 PREP SET: 4 x 30sec L4 / 30sec recovery MAIN SET: 5x 8 min reps as 2 min L3b, 2 min L3a 2 min recovery COOLDOWN: 5 min -------------------- View event on zwift.com
	Bonbon Innsbruck: Innsbruckring	2021-07-29 04:30	40m	52
1.0-5.0 W/kg Bonbon 5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 2min @ 90rpm, 95% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 92% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 90% FTP, 30sec @ 75rpm, 115% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 75rpm, 115% FTP 5min @ 85rpm, from 65 to 40% FTP Workout overview Duration: 40m Stress points: 52 Zone distribution Z1: 9m Z2: 5m Z3: 8m Z4: 12m Z5: 7m Z6: - 22% 12% 20% 30% 16% 0% Author: Shayne Gaffney This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today. View event on zwift.com
	Norseman Festival of Climbing \| Bike Workout 5 Watopia: Ocean Lava Cliffside Loop	2021-07-29 05:00	1h 19m	80
1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 5 \| Long Climb Simulation 10min from 48 to 68% FTP 4x 45sec @ 45% FTP, 15sec @ 100% FTP 1min @ 45% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 4min from 68 to 48% FTP Workout overview Duration: 1h 19m Stress points: 80 Zone distribution Z1: 24m Z2: 6m Z3: 39m Z4: 7m Z5: 3m Z6: - 31% 7% 49% 9% 4% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	The Grind Finale Innsbruck: Innsbruckring	2021-07-29 05:20	49m	37
1.0-5.0 W/kg The 'Grind' Finale 10min from 25 to 75% FTP 1min @ 50% FTP 10sec @ 109% FTP 2min @ 50% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 4min @ 40% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 5min from 55 to 25% FTP 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 Innsbruck: Innsbruckring	2021-07-29 06:00	56m	69
1.0-5.0 W/kg Uphill Battle 10min @ 85rpm, from 25 to 75% FTP 30sec @ 95rpm, 80% FTP 1min @ 85rpm, 65% FTP 30sec @ 105rpm, 90% FTP 1min @ 85rpm, 65% FTP 30sec @ 115rpm, 105% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 30sec from 100 to 150% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 130% FTP, 30sec @ 90rpm, 70% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 140% FTP, 30sec @ 90rpm, 60% FTP 3min from 50 to 25% FTP 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
	BCN Thursday Workouts AM Paris: Champs-Élysées	2021-07-29 06:00	1h 2m	109
1.0-5.0 W/kg BCN 2-1-2 10min @ 50% FTP 4x 2min @ 135% FTP, 2min @ 55% FTP 3min @ 55% FTP 4x 1min @ 155% FTP, 2min @ 55% FTP 3min @ 55% FTP 4x 2min @ 135% FTP, 2min @ 55% FTP Workout overview Duration: 1h Stress points: 109 Zone distribution Z1: 40m Z2: - Z3: - Z4: - Z5: - Z6: 20m 67% 0% 0% 0% 0% 33% Author: Ian Watson View event on zwift.com
	VO2 Max -3 Minute Innsbruck: Innsbruckring	2021-07-29 07:00	55m	63
1.0-5.0 W/kg VO2 Max - 3 min 8min @ 85rpm, from 45 to 70% FTP 1min @ 85rpm, 50% FTP 1min @ 100rpm, 109% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 90% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 105% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 108% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 112% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 115% FTP 5min @ 85rpm, 50% FTP 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'! View event on zwift.com
	Norseman Festival of Climbing \| Bike Workout 5 Watopia: Ocean Lava Cliffside Loop	2021-07-29 08:00	1h 19m	80
1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 5 \| Long Climb Simulation 10min from 48 to 68% FTP 4x 45sec @ 45% FTP, 15sec @ 100% FTP 1min @ 45% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 4min from 68 to 48% FTP Workout overview Duration: 1h 19m Stress points: 80 Zone distribution Z1: 24m Z2: 6m Z3: 39m Z4: 7m Z5: 3m Z6: - 31% 7% 49% 9% 4% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	VO2 Max 40/20 Innsbruck: Innsbruckring	2021-07-29 08:45	48m	53
1.0-5.0 W/kg VO2 Max - 4x4 (40/20) 5min @ 85rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 10sec @ 110rpm, 150% FTP, 50sec @ 85rpm, 65% FTP 3min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP 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
	QT2 Systems Group Workout Watopia: Big Foot Hills	2021-07-29 09:15	1h	80
1.0-5.0 W/kg Stairways to FTP 3min from 50 to 75% FTP 5x 35sec @ 110% FTP, 20sec @ 50% FTP 2min @ 70% FTP 2min 30sec @ 80% FTP 3min @ 90% FTP 3min 30sec @ 101% FTP 1min @ 110% FTP 2min @ 70% FTP 2min 30sec @ 80% FTP 3min @ 90% FTP 3min 30sec @ 101% FTP 1min @ 110% FTP 2min @ 70% FTP 2min 30sec @ 80% FTP 3min @ 90% FTP 3min 30sec @ 101% FTP 1min @ 110% FTP 2min @ 70% FTP 2min 30sec @ 80% FTP 3min @ 90% FTP 3min 30sec @ 101% FTP 1min @ 110% FTP 2min @ 61% FTP 2min 25sec from 75 to 49% FTP Workout overview Duration: 1h Stress points: 80 Zone distribution Z1: 4m Z2: 13m Z3: 22m Z4: 14m Z5: 7m Z6: - 6% 22% 37% 23% 12% 0% Author: Eric Kahl #QT2 Brands After a mixed warm-up, riders will go thru 4 step-up block sets that will progress from endurance effort to Suprathreshold. This workout is designed to improve athletes ability to sustain increasing progressive efforts. ABOUT GROUP WORKOUTS Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop. ABOUT THE COACH Eric Kahl has been competing in triathlons and endurance sports since the mid 90’s and coaching endurance athletes for 2 decades. Eric has raced in all types of endurance events, from sprint distance to multiple IRONMAN events and multi-day Adventure races. In addition to his extensive racing experience, Eric has coached hundreds of athletes from first-timers to multiple World Championship qualifiers in both 70.3 and 140.6 distances. HELPFUL HINT We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level. View event on zwift.com
	Amalgam Innsbruck: Innsbruckring	2021-07-29 10:15	51m	63
1.0-5.0 W/kg Amalgam 5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2min @ 75rpm, 85% FTP 1min @ 60rpm, 85% FTP 2x 1min @ 75rpm, 85% FTP, 1min @ 55rpm, 85% FTP 5min @ 85rpm, 65% FTP 10min @ 90rpm, 100% FTP 5min @ 85rpm, 65% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 1min @ 85rpm, 50% FTP 1min from 105 to 115% FTP 1min from 115 to 105% FTP 3min from 65 to 40% FTP 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! View event on zwift.com
	Film My Run 500 with Stephen Cousins France: Ven-Top	2021-07-29 10:35	-	-
5.0-15.0 km/h Film My Run 500 400 m @ 42% of 10k pace 600 m @ 46% of 10k pace 1000 m @ 51% of 10k pace 1000 m @ 54% of 10k pace 1000 m @ 58% of 10k pace 200 m @ 67% of 10k pace Workout overview Distance: 4.2 km Zone distribution Z1: 4000 m Z2: 200 m Z3: 0 m Z4: 0 m Z5: 0 m Z6: 0 m 95% 5% 0% 0% 0% 0% Author: 500m of climbing over 4.2km distance View event on zwift.com
	Fearless Flying Feet Track Intervals Watopia: May Field	2021-07-29 11:30	-	-
0.0-0.0 km/h Fearless Flying Feet Track Intervals 400 m @ 60% of HM pace 800 m @ 100% of HM pace 400 m @ 60% of HM pace 800 m @ 100% of HM pace 400 m @ 60% of HM pace 800 m @ 100% of HM pace 400 m @ 60% of HM pace 800 m @ 100% of HM pace 400 m @ 60% of HM pace 800 m @ 100% of HM pace 400 m @ 60% of HM pace Workout overview Distance: 6.4 km Zone distribution Z1: 2400 m Z2: 0 m Z3: 0 m Z4: 4000 m Z5: 0 m Z6: 0 m 38% 0% 0% 63% 0% 0% Author: Team Fearless Interval Track workout 800 x 400 View event on zwift.com
	Arise Innsbruck: Innsbruckring	2021-07-29 11:40	52m	61
1.0-5.0 W/kg Arise 8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP Workout overview Duration: 52m Stress points: 61 Zone distribution Z1: 21m Z2: 4m Z3: 1m Z4: 20m Z5: 1m Z6: 5m 40% 8% 2% 38% 2% 10% Author: Shayne Gaffney A Zwift race start specific workout with 30/30s followed by 10min at zone 4. View event on zwift.com
	Escalation Innsbruck: Innsbruckring	2021-07-29 12:40	55m	59
1.0-5.0 W/kg Escalation 5min @ 90rpm, from 40 to 75% FTP 1x 30sec @ 95rpm, 95% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 50% FTP 1x 30sec @ 115rpm, 115% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 4min @ 100rpm, 95% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 3min @ 85rpm, 50% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 1min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 2min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 150% FTP, 30sec @ 85rpm, 65% FTP 3min from 50 to 25% FTP Workout overview Duration: 48m Stress points: 59 Zone distribution Z1: 15m Z2: 5m Z3: 16m Z4: 7m Z5: 3m Z6: 3m 32% 10% 33% 14% 7% 5% Author: Shayne Gaffney Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale! View event on zwift.com
	Tower 26 Group Workouts Watopia: Jungle Circuit	2021-07-29 12:45	1h	76
1.0-5.0 W/kg Tower 26 Workout: Recover at 80 3min from 40 to 60% FTP 1min @ 75rpm, 60% FTP 1min @ 80rpm, 70% FTP 1min @ 85rpm, 80% FTP 1min @ 90rpm, 90% FTP 3min @ 55% FTP 2min @ 80rpm, 80% FTP 2min @ 85rpm, 90% FTP 2min @ 95rpm, 100% FTP 3min @ 80rpm, 80% FTP 3min @ 85rpm, 90% FTP 2min @ 95rpm, 100% FTP 4min @ 80rpm, 80% FTP 4min @ 85rpm, 90% FTP 2min @ 95rpm, 100% FTP 5min @ 80rpm, 80% FTP 5min @ 85rpm, 90% FTP 2min @ 95rpm, 100% FTP 6min @ 80rpm, 80% FTP 6min @ 85rpm, 90% FTP 2min @ 95rpm, 100% FTP 2min from 55 to 35% FTP Workout overview Duration: 1h 2m Stress points: 76 Zone distribution Z1: 8m Z2: 2m Z3: 21m Z4: 31m Z5: - Z6: - 13% 3% 34% 50% 0% 0% Author: Jim Lubinski (Tower 26) This weeks Tower 26 workout focuses on 80%, 90%, and FTP efforts. Grab your towel, fill your water bottle, and get ready to work! Workout prepared by: Professional triathlete and endurance coach, Jim Lubinski Be Race Ready with Tower 26 We provide swim, bike, run and triathlon coaching, to Los Angeles participants and online enthusiasts of all levels. Learn more at tower26.com View event on zwift.com
	Ham Sandwich Innsbruck: Innsbruckring	2021-07-29 13:45	52m	64
1.0-5.0 W/kg Ham Sandwich 5min @ 90rpm, from 40 to 75% FTP 30sec @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 80% FTP 30sec @ 110rpm, 110% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 30sec from 88 to 50% FTP 2min 30sec @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 110rpm, 130% FTP, 30sec @ 85rpm, 50% FTP 2min @ 85rpm, 50% FTP 30sec from 50 to 88% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 110rpm, 110% FTP 4min from 50 to 25% FTP 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
	PACK Run Beginner Hill Training London: Surrey Hills	2021-07-29 13:55	-	-
5.0-10.2 km/h PACK Run Beginner Hill Training 1800 m free run 400 m free run 400 m free run 400 m free run 200 m free run 200 m free run 200 m free run 200 m free run 200 m free run 400 m free run 200 m free run 200 m free run 1600 m free run Workout overview Distance: 6.4 km Zone distribution Z1: 0 m Z2: 0 m Z3: 6400 m Z4: 0 m Z5: 0 m Z6: 0 m 0% 0% 100% 0% 0% 0% Author: Ryan Downey Hill Training View event on zwift.com
	MoTTIV Ride with Triathlon Taren Watopia: Tick Tock	2021-07-29 14:00	40m	24
1.0-5.0 W/kg BOWL OVER (Baseline) 10min from 33 to 45% FTP 5x 2min @ 55rpm, 90% FTP, 1min @ 90rpm, 45% FTP 5min from 45 to 33% FTP Workout overview Duration: 30m Stress points: 24 Zone distribution Z1: 20m Z2: - Z3: - Z4: 10m Z5: - Z6: - 67% 0% 0% 33% 0% 0% Author: View event on zwift.com
	Norseman Festival of Climbing \| Bike Workout 5 Watopia: Ocean Lava Cliffside Loop	2021-07-29 14:00	1h 19m	80
1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 5 \| Long Climb Simulation 10min from 48 to 68% FTP 4x 45sec @ 45% FTP, 15sec @ 100% FTP 1min @ 45% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 4min from 68 to 48% FTP Workout overview Duration: 1h 19m Stress points: 80 Zone distribution Z1: 24m Z2: 6m Z3: 39m Z4: 7m Z5: 3m Z6: - 31% 7% 49% 9% 4% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	Lactate Shuttle Innsbruck: Innsbruckring	2021-07-29 14:05	57m	70
1.0-5.0 W/kg Lactate shuttle 3min @ 90rpm, 50% FTP 1min @ 90rpm, 60% FTP 1min @ 95rpm, 65% FTP 1min @ 100rpm, 81% FTP 1min @ 105rpm, 103% FTP 2min @ 85rpm, 50% FTP 2min @ 90rpm, 110% FTP 2min @ 85rpm, 50% FTP 4min @ 90rpm, 85% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 110% FTP 1min @ 85rpm, 50% FTP 8x 2min @ 95rpm, 103% FTP, 1min 30sec @ 85rpm, 65% FTP 5min @ 85rpm, 50% FTP 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
	Dusk Patrol Run Watopia: Tick Tock	2021-07-29 15:30	1h	-
13.7-13.7 km/h Dusk Patrol 10x 4min Speed Intervals 10min from 65 to 80% of MM pace 4min @ 100% of 1mi pace 2min @ 50% of MM pace 4min @ 100% of 1mi pace 2min @ 50% of MM pace 4min @ 100% of 1mi pace 2min @ 50% of MM pace 4min @ 100% of 1mi pace 2min @ 50% of MM pace 4min @ 100% of 1mi pace 2min @ 50% of MM pace 4min @ 100% of 1mi pace 2min @ 50% of MM pace 4min @ 100% of 1mi pace 2min @ 50% of MM pace 4min @ 100% of 1mi pace 2min @ 50% of MM pace 4min @ 100% of 1mi pace 2min @ 50% of MM pace 4min @ 110% of 1mi pace 2min @ 50% of MM pace Workout overview Distance: 4.2 km Zone distribution Z1: 1217 m Z2: 583 m Z3: 0 m Z4: 0 m Z5: 2160 m Z6: 240 m 29% 14% 0% 0% 51% 6% Author: Zwift Welcome to the Dusk Patrol Speed Repeat Intervals. This is a 60 minute starting with a 10 min warmup followed by 10 four minute 95% effort intervals. After each 4 minute effort you will rest for two minutes. The rest should be either a walk or a brisk jog to allow your body to recover and be ready to go again. This workout is setup similar to the famous Yasso workout, but modified to work on Zwift in a group setting. Enjoy. View event on zwift.com
	Macro to Micro Innsbruck: Innsbruckring	2021-07-29 15:40	59m	77
1.0-5.0 W/kg Macro to Micro 8min @ 85rpm, from 50 to 80% FTP 3x 30sec @ 100rpm, 120% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 130% FTP, 15sec @ 70% FTP 5min @ 85rpm, 55% FTP 30sec @ 100rpm, 150% FTP 8x 15sec @ 120% FTP, 15sec @ 80% FTP 3min @ 85rpm, from 55 to 35% FTP 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
	Orange Unicorn Innsbruck: Innsbruckring	2021-07-29 16:25	51m	58
1.0-5.0 W/kg Orange Unicorn (Short) 5min @ 90rpm, from 25 to 75% FTP 1min @ 95rpm, 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 55% FTP 1min @ 105rpm, 80% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 55% FTP 1min @ 110rpm, 80% FTP 30sec @ 110rpm, 115% FTP 30sec @ 85rpm, 55% FTP 4min @ 85rpm, 55% FTP 6x 2min @ 85% FTP, 30sec @ 105% FTP 2min @ 85rpm, 55% FTP 6x 2min @ 75rpm, 85% FTP, 30sec @ 110rpm, 105% FTP 4min from 75 to 25% FTP 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
	SZR Group Workout by Thyr France: Tire-Bouchon	2021-07-29 16:30	54m	88
1.0-5.0 W/kg SZRGWO 08.32.1 Intense 4min from 65 to 100% FTP 7min @ 93% FTP 2min 17sec @ 76% FTP 23sec @ 145% FTP 2min 17sec @ 76% FTP 23sec @ 145% FTP 2min 17sec @ 76% FTP 23sec @ 145% FTP 2min 17sec @ 76% FTP 23sec @ 145% FTP 2min 17sec @ 76% FTP 23sec @ 145% FTP 2min 17sec @ 76% FTP 23sec @ 145% FTP 2min 17sec @ 76% FTP 23sec @ 145% FTP 7min @ 90% FTP 2min @ 61% FTP 2min 17sec @ 76% FTP 23sec @ 150% FTP 2min 17sec @ 76% FTP 23sec @ 150% FTP 2min 17sec @ 76% FTP 23sec @ 150% FTP 2min 17sec @ 76% FTP 23sec @ 150% FTP 2min 17sec @ 76% FTP 23sec @ 150% FTP 2min 17sec @ 76% FTP 23sec @ 150% FTP 2min 17sec @ 76% FTP 23sec @ 150% FTP 5min @ 87% FTP 3min from 75 to 35% FTP Workout overview Duration: 1h 5m 20s Stress points: 88 Zone distribution Z1: 2m Z2: 4m Z3: 39m Z4: 15m Z5: - Z6: 5m 3% 7% 59% 23% 0% 8% Author: Mattias Thyr Back to normal. Keeping it messy Kind of hard intervals ... Nothing more nothing less. SST 90%,87% work has to be done! View event on zwift.com
	Norseman Festival of Climbing \| Bike Workout 5 Watopia: Ocean Lava Cliffside Loop	2021-07-29 17:00	1h 19m	80
1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 5 \| Long Climb Simulation 10min from 48 to 68% FTP 4x 45sec @ 45% FTP, 15sec @ 100% FTP 1min @ 45% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 4min from 68 to 48% FTP Workout overview Duration: 1h 19m Stress points: 80 Zone distribution Z1: 24m Z2: 6m Z3: 39m Z4: 7m Z5: 3m Z6: - 31% 7% 49% 9% 4% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	Spaded Sweetie Innsbruck: Innsbruckring	2021-07-29 18:25	44m	74
1.0-5.0 W/kg Spaded Sweetie 10min from 50 to 80% FTP 30sec @ 95rpm, 95% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 105% FTP 30sec @ 85rpm, 50% FTP 30sec @ 115rpm, 115% FTP 2min 30sec @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 30sec @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 1min @ 110rpm, 120% FTP 1min @ 85rpm, 50% FTP 30sec @ 110rpm, 135% FTP 1min @ 85rpm, 50% FTP 15sec @ 110rpm, 150% FTP 2min @ 85rpm, 50% FTP 30sec from 65 to 88% FTP 4min @ 95rpm, 88% FTP 1min @ 105rpm, 105% FTP 15sec @ 85rpm, 65% FTP 30sec from 65 to 92% FTP 4min @ 95rpm, 92% FTP 1min @ 105rpm, 105% FTP 30sec @ 85rpm, 65% FTP 30sec from 65 to 96% FTP 4min @ 95rpm, 96% FTP 1min @ 105rpm, 106% FTP 1min @ 85rpm, 65% FTP 30sec from 65 to 100% FTP 4min @ 95rpm, 100% FTP 1min @ 105rpm, 105% FTP 2min @ 85rpm, 65% FTP 30sec from 65 to 104% FTP 4min @ 95rpm, 104% FTP 1min @ 115rpm, from 104 to 120% FTP 3min from 60 to 25% FTP Workout overview Duration: 57m 15s Stress points: 74 Zone distribution Z1: 15m Z2: 10m Z3: 7m Z4: 17m Z5: 6m Z6: 3m 26% 17% 12% 30% 10% 5% Author: Shayne Gaffney We start off with a 'spade' interval set off very hard, but short, and gradually reducing the intensity while upping the timeOnly to go back up again! From there, we will move into a progressive over/under sweet spot interval featuring changes in cadence and intensity that culminates in a 1 minute FULL GAS effort! This is a tough workout, but feautures a lot of quality time at VO2 and Threshold and excellent training stress, all in an hour! You can do it! View event on zwift.com
	Black Celebration Series - Thursday Workouts PM Paris: Champs-Élysées	2021-07-29 18:30	1h	78
1.0-5.0 W/kg Pyramid & 20/40s 5min @ 50% FTP 3min @ 55% FTP 2min @ 60% FTP 5min @ 98% FTP 3min @ 60% FTP 3min @ 115% FTP 2min @ 60% FTP 1min @ 145% FTP 3min @ 60% FTP 1min @ 145% FTP 2min @ 60% FTP 3min @ 115% FTP 3min @ 60% FTP 5min @ 98% FTP 5min @ 60% FTP 6x 20sec @ 155% FTP, 40sec @ 60% FTP 5min @ 50% FTP 3min @ 50% FTP Workout overview Duration: 1h Stress points: 78 Zone distribution Z1: 16m Z2: 24m Z3: - Z4: 10m Z5: 6m Z6: 4m 27% 40% 0% 17% 10% 7% Author: View event on zwift.com
	Bonbon Innsbruck: Innsbruckring	2021-07-29 19:20	40m	52
1.0-5.0 W/kg Bonbon 5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 2min @ 90rpm, 95% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 92% FTP, 30sec @ 75rpm, 115% FTP 2x 2min @ 90rpm, 90% FTP, 30sec @ 75rpm, 115% FTP 4x 2min @ 90rpm, 88% FTP, 30sec @ 75rpm, 115% FTP 5min @ 85rpm, from 65 to 40% FTP Workout overview Duration: 40m Stress points: 52 Zone distribution Z1: 9m Z2: 5m Z3: 8m Z4: 12m Z5: 7m Z6: - 22% 12% 20% 30% 16% 0% Author: Shayne Gaffney This is a great workout to do on a consistent basis as it works on muscular strength and endurance! We'll also keep a focus of high torque during the burst efforts today. View event on zwift.com
	Chicks Who Ride Bikes Group Ride France: R.G.V.	2021-07-29 20:00	50m	45
1.3-1.8 W/kg CWRB Friyay Workout 7min from 25 to 75% FTP 1min @ 50% FTP 1min @ 105% FTP 1min @ 45% FTP 2min @ 100% FTP 2min @ 45% FTP 3min @ 95% FTP 3min @ 45% FTP 4min @ 90% FTP 4min @ 45% FTP 3min @ 95% FTP 3min @ 45% FTP 2min @ 100% FTP 2min @ 45% FTP 1min @ 105% FTP 2min @ 45% FTP 7min from 60 to 40% FTP Workout overview Duration: 48m Stress points: 45 Zone distribution Z1: 30m Z2: 2m Z3: - Z4: 14m Z5: 2m Z6: - 62% 5% 0% 29% 4% 0% Author: C.Taylor [RSH] This morning is a Chicks Who Ride Bikes Friyay Workout designed to introduce us to workouts on Zwift and the benefits which come from training in specific zones. This workout is a great all round workout, where we will work across a variety of zones, but keeping mostly under our thresholds. After all, it is friyay! View event on zwift.com
	Uphill Battle Innsbruck: Innsbruckring	2021-07-29 20:20	56m	69
1.0-5.0 W/kg Uphill Battle 10min from 25 to 75% FTP 30sec @ 95rpm, 80% FTP 1min @ 85rpm, 65% FTP 30sec @ 105rpm, 90% FTP 1min @ 85rpm, 65% FTP 30sec @ 115rpm, 105% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 10sec @ 100% FTP 10sec @ 125% FTP 10sec @ 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 10sec @ 100% FTP 10sec @ 125% FTP 10sec @ 150% FTP 2min 30sec @ 85rpm, 50% FTP 5min @ 95rpm, 95% FTP 10sec @ 100% FTP 10sec @ 125% FTP 10sec @ 150% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 130% FTP, 30sec @ 90rpm, 70% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 140% FTP, 30sec @ 90rpm, 60% FTP 3min from 50 to 25% FTP Workout overview Duration: 56m Stress points: 69 Zone distribution Z1: 23m Z2: 10m Z3: 1m Z4: 16m Z5: 1m Z6: 6m 41% 18% 1% 29% 1% 11% Author: Shayne Gaffney \| GC Coaching Uphill Battle starts off with 3 sets of 5 minutes 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
	The Grind Finale Innsbruck: Innsbruckring	2021-07-29 21:20	49m	37
1.0-5.0 W/kg The 'Grind' Finale 10min from 25 to 75% FTP 1min @ 50% FTP 10sec @ 109% FTP 2min @ 50% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 4min @ 40% FTP 10x 30sec @ 65rpm, 90% FTP, 30sec @ 100rpm, 40% FTP 3min from 40 to 105% FTP 30sec @ 65rpm, 115% FTP 5min from 55 to 25% FTP 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
	"Ask a Coach" Women's Workout Series Presented by Hunter Allen's Peaks Coaching Group France: La Reine	2021-07-29 21:57	1h 15m	81
1.0-5.0 W/kg Ask a Coach FRC #3 - Intensive - FTP 1 x 5, FRC Pyramid & AC 5 x 1 2min 30sec @ 55% FTP 2min 30sec @ 60% FTP 3min @ 65% FTP 3min @ 70% FTP 3min @ 75% FTP 1x 5min @ 100% FTP, 3min @ 55% FTP 1x 2min @ 110% FTP, 2min 30sec @ 55% FTP 1x 1min 30sec @ 115% FTP, 2min 30sec @ 55% FTP 1x 1min @ 125% FTP, 2min @ 55% FTP 1x 1min 30sec @ 115% FTP, 2min 30sec @ 55% FTP 1x 2min @ 110% FTP, 6min @ 55% FTP 5x 1min @ 125% FTP, 2min @ 55% FTP 10min from 65 to 45% FTP Workout overview Duration: 1h 10m 30s Stress points: 81 Zone distribution Z1: 39m Z2: 14m Z3: - Z4: 5m Z5: 7m Z6: 6m 55% 20% 0% 7% 10% 9% Author: JE A_Mc (via TrainingPeaks) +Katrina new Spotify Playlist! View event on zwift.com
	VO2 Max -3 Minute Innsbruck: Innsbruckring	2021-07-29 22:20	55m	63
1.0-5.0 W/kg VO2 Max - 3 min 8min @ 85rpm, from 45 to 70% FTP 1min @ 85rpm, 50% FTP 1min @ 100rpm, 109% FTP 2min @ 85rpm, 50% FTP 5min @ 95rpm, 90% FTP 3min @ 85rpm, 50% FTP 3min @ 95rpm, 105% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 108% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 112% FTP 1min @ 85rpm, 50% FTP 4min @ 85rpm, 65% FTP 1min @ 85rpm, 50% FTP 3min @ 95rpm, 115% FTP 5min @ 85rpm, 50% FTP 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'! View event on zwift.com
	Norseman Festival of Climbing \| Bike Workout 5 Watopia: Ocean Lava Cliffside Loop	2021-07-29 23:00	1h 19m	80
1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 5 \| Long Climb Simulation 10min from 48 to 68% FTP 4x 45sec @ 45% FTP, 15sec @ 100% FTP 1min @ 45% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 1min @ 108% FTP 2min @ 98% FTP 3min @ 88% FTP 10min @ 78% FTP 4min @ 55% FTP 4min from 68 to 48% FTP Workout overview Duration: 1h 19m Stress points: 80 Zone distribution Z1: 24m Z2: 6m Z3: 39m Z4: 7m Z5: 3m Z6: - 31% 7% 49% 9% 4% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	VO2 Max 40/20 Innsbruck: Innsbruckring	2021-07-29 23:25	48m	53
1.0-5.0 W/kg VO2 Max - 4x4 (40/20) 5min @ 85rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 53% FTP 2x 10sec @ 110rpm, 150% FTP, 50sec @ 85rpm, 65% FTP 3min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 4min @ 85rpm, 53% FTP 4x 40sec @ 100rpm, 115% FTP, 20sec @ 85rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP 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 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.

New York: The 6 Train

Route summary

Route map

Elevation profile

Segments on route

Upcoming group workouts on route

Spaded Sweetie

Workout overview

Zone distribution

LT Intervals A

Workout overview

Zone distribution

LT Intervals B

Workout overview

Zone distribution

LT Intervals C

Workout overview

Zone distribution

LT Intervals D

Workout overview

Zone distribution

Endure IQ Training Squad 8min up and unders

Workout overview

Zone distribution

Bonbon

Workout overview

Zone distribution

NORSEMAN Festival of Climbing Workout 5 | Long Climb Simulation

Workout overview

Zone distribution

The 'Grind' Finale

Workout overview

Zone distribution

Uphill Battle

Workout overview

Zone distribution

BCN 2-1-2

Workout overview

Zone distribution

VO2 Max - 3 min

Workout overview

Zone distribution

NORSEMAN Festival of Climbing Workout 5 | Long Climb Simulation

Workout overview

Zone distribution

VO2 Max - 4x4 (40/20)

Workout overview

Zone distribution

Stairways to FTP

Workout overview

Zone distribution

Amalgam

Workout overview

Zone distribution

Film My Run 500

Workout overview

Zone distribution

Fearless Flying Feet Track Intervals

Workout overview

Zone distribution

Arise

Workout overview

Zone distribution

Escalation

Workout overview

Zone distribution

Tower 26 Workout: Recover at 80

Workout overview

Zone distribution

Ham Sandwich

Workout overview

Zone distribution

PACK Run Beginner Hill Training

Workout overview

Zone distribution

BOWL OVER (Baseline)

Workout overview

Zone distribution

NORSEMAN Festival of Climbing Workout 5 | Long Climb Simulation

Workout overview