Richmond: The Fan Flats

Distance
5.06 km
Ascent
19.8 m
Lead-in distance
4.26 km
Lead-in ascent
20.1 m
Level required
-
Event only?
No
0 m 50 m 100 m 150 m 200 m 0 km 1 km 2 km 3 km 4 km 5.1 km Sprint 221 m

Segments on route

SegmentTypeDirectionDistance (on route)Average incline
SprintSprintForward221 m (4.8 - 5 km)-

Upcoming group workouts on route

WorkoutNameStartDurationTSS[?]Groups[?]
4x2min Sprint Ramps
The Fan Flats
2020-06-01 05:2055m48
1.0-5.0 W/kg

Zwift Power Up Training Camp - Sprint

Workout overview

Duration: 55m

Stress points: 48

Zone distribution

Z1: 31m

Z2: 12m

Z3: 5m

Z4: 4m

Z5: 2m

Z6: 1m

57%
22%
8%
7%
4%
1%

Author: Greg Henderson(@coachhendy)

To help you prepare for the Zwift Power Up Training Camp, this workout will replicate the gradual increase in pace leading into a group sprint.

Today you are the sprinter for the team so the last 200m is out of the saddle with full power. The power increases quickly and the effort is 2 minutes.

View event on zwift.com

Triple Bumps
The Fan Flats
2020-06-01 05:3041m51
1.0-5.0 W/kg

Triple Bumps (Threshold Ramps)

Workout overview

Duration: 41m 10s

Stress points: 51

Zone distribution

Z1: 20m

Z2: 2m

Z3: 4m

Z4: 8m

Z5: 5m

Z6: 3m

49%
5%
10%
19%
12%
7%

Author: M.Rowe (Rowe & King)

Rowe & King's Triple Bumps (Threshold Ramps) Session, designed by Rowe & King Coach Matt Rowe is a short but focused session aimed at developing your ability to make big efforts over a few minutes (Anaerobic Capacity).

By ramping up in to Zone 5 over 3 minutes, then going straight in to another two ramp (without rest) up to Zone 6 - we really force our Type II Muscle Fibres (Fast Twitch) to kick in and produce a lot of force - which is what we need when we want to make an explosive effort.

3 x blocks of 6 Minute Triple Ramps - enjoy!

View event on zwift.com

Uphill Battle
The Fan Flats
2020-06-01 06:2056m69
1.0-5.0 W/kg

GC Coaching's 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 | GC Coaching

GC Coaching's 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

Amalgam
The Fan Flats
2020-06-01 07:2056m63
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!

View event on zwift.com

Anaerobic Capacity into VO2
The Fan Flats
2020-06-01 08:201h81
1.0-5.0 W/kg

Anaerobic Capacity into VO2

Workout overview

Duration: 52m

Stress points: 81

Zone distribution

Z1: 18m

Z2: 12m

Z3: 1m

Z4: 4m

Z5: 6m

Z6: 11m

35%
23%
2%
8%
12%
21%

Author: Kevin Poulton

Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power.

View event on zwift.com

Team Breeze Group Workout: Strength with a Kicker
The Fan Flats
2020-06-01 11:0045m47
1.0-5.0 W/kg

Strength with a Kicker

Workout overview

Duration: 45m

Stress points: 47

Zone distribution

Z1: 28m

Z2: 3m

Z3: -

Z4: 12m

Z5: -

Z6: 3m

61%
6%
0%
27%
0%
7%

Author: Emma Trott (via TrainingPeaks)

Time to work on your strength with a sting at the end.
Time to be strong, push those big gears until you can explode for the last 30 seconds

View event on zwift.com

Ham Sandwich
The Fan Flats
2020-06-01 13:301h 1m64
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

Macro to Micro
The Fan Flats
2020-06-01 16:201h77
1.0-5.0 W/kg

Macro to Micro

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
The Fan Flats
2020-06-01 18:0056m58
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

Team Breeze Group Workout: Strength with a Kicker
The Fan Flats
2020-06-01 18:3045m47
1.0-5.0 W/kg

Strength with a Kicker

Workout overview

Duration: 45m

Stress points: 47

Zone distribution

Z1: 28m

Z2: 3m

Z3: -

Z4: 12m

Z5: -

Z6: 3m

61%
6%
0%
27%
0%
7%

Author: Emma Trott (via TrainingPeaks)

Time to work on your strength with a sting at the end.
Time to be strong, push those big gears until you can explode for the last 30 seconds

View event on zwift.com

Workout not available (yet) Spaded Sweetie
The Fan Flats
2020-06-01 19:2044m-
SST Bursts-10
The Fan Flats
2020-06-01 20:3056m52
1.0-5.0 W/kg

Bonbon

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

VO2 Max -3 Minute
The Fan Flats
2020-06-01 23:1044m63
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'!

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.