| Distance | 7.96 km / 4.94 mi | ||
| Elevation gain | 47.8 m / 156.8 ft | ||
| Lead-in distance | 0.3 km / 0.19 mi | ||
| Lead-in elevation gain | 0 m / 0 ft | ||
| Difficulty | 2/5 | ||
| Level required | - | ||
| Event only? | No | ||
| Reverse direction | Chili Pepper Reverse | ||
No segments on route.
| Workout | Name | Start | Duration | TSS[?] | Groups[?] |
|---|---|---|---|---|---|
|
Workout Wednesday Run Watopia: Chili Pepper | 7-11 km | - | |||
15.0-15.0 W/kg,
Watopia:
Chili Pepper
LT Intervals A2000 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 overviewDuration: 3h 3m 20s Stress points: 264 Zone distributionZ1: 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.
13.0-13.0 W/kg,
Watopia:
Chili Pepper
LT Intervals B1000 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 overviewDuration: 2h 46m 40s Stress points: 246 Zone distributionZ1: 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.
11.0-11.0 W/kg,
Watopia:
Chili Pepper
LT Intervals C1000 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 overviewDuration: 2h 13m 20s Stress points: 191 Zone distributionZ1: 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.
10.0-10.0 W/kg,
Watopia:
Chili Pepper
LT Intervals D1000 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 overviewDuration: 1h 56m 40s Stress points: 162 Zone distributionZ1: 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. | |||||
|
Workout Wednesday Run Watopia: Chili Pepper | 7-11 km | - | |||
15.0-15.0 W/kg,
Watopia:
Chili Pepper
LT Intervals A2000 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 overviewDuration: 3h 3m 20s Stress points: 264 Zone distributionZ1: 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.
13.0-13.0 W/kg,
Watopia:
Chili Pepper
LT Intervals B1000 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 overviewDuration: 2h 46m 40s Stress points: 246 Zone distributionZ1: 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.
11.0-11.0 W/kg,
Watopia:
Chili Pepper
LT Intervals C1000 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 overviewDuration: 2h 13m 20s Stress points: 191 Zone distributionZ1: 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.
10.0-10.0 W/kg,
Watopia:
Chili Pepper
LT Intervals D1000 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 overviewDuration: 1h 56m 40s Stress points: 162 Zone distributionZ1: 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. | |||||
|
Workout Wednesday Run Watopia: Chili Pepper | 7-11 km | - | |||
15.0-15.0 W/kg,
Watopia:
Chili Pepper
LT Intervals A2000 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 overviewDuration: 3h 3m 20s Stress points: 264 Zone distributionZ1: 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.
13.0-13.0 W/kg,
Watopia:
Chili Pepper
LT Intervals B1000 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 overviewDuration: 2h 46m 40s Stress points: 246 Zone distributionZ1: 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.
11.0-11.0 W/kg,
Watopia:
Chili Pepper
LT Intervals C1000 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 overviewDuration: 2h 13m 20s Stress points: 191 Zone distributionZ1: 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.
10.0-10.0 W/kg,
Watopia:
Chili Pepper
LT Intervals D1000 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 overviewDuration: 1h 56m 40s Stress points: 162 Zone distributionZ1: 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. | |||||
|
Workout Wednesday Run Watopia: Chili Pepper | 7-11 km | - | |||
15.0-15.0 W/kg,
Watopia:
Chili Pepper
LT Intervals A2000 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 overviewDuration: 3h 3m 20s Stress points: 264 Zone distributionZ1: 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.
13.0-13.0 W/kg,
Watopia:
Chili Pepper
LT Intervals B1000 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 overviewDuration: 2h 46m 40s Stress points: 246 Zone distributionZ1: 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.
11.0-11.0 W/kg,
Watopia:
Chili Pepper
LT Intervals C1000 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 overviewDuration: 2h 13m 20s Stress points: 191 Zone distributionZ1: 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.
10.0-10.0 W/kg,
Watopia:
Chili Pepper
LT Intervals D1000 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 overviewDuration: 1h 56m 40s Stress points: 162 Zone distributionZ1: 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. | |||||
|
Workout Wednesday Run Watopia: Chili Pepper | 7-11 km | - | |||
15.0-15.0 W/kg,
Watopia:
Chili Pepper
LT Intervals A2000 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 overviewDuration: 3h 3m 20s Stress points: 264 Zone distributionZ1: 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.
13.0-13.0 W/kg,
Watopia:
Chili Pepper
LT Intervals B1000 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 overviewDuration: 2h 46m 40s Stress points: 246 Zone distributionZ1: 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.
11.0-11.0 W/kg,
Watopia:
Chili Pepper
LT Intervals C1000 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 overviewDuration: 2h 13m 20s Stress points: 191 Zone distributionZ1: 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.
10.0-10.0 W/kg,
Watopia:
Chili Pepper
LT Intervals D1000 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 overviewDuration: 1h 56m 40s Stress points: 162 Zone distributionZ1: 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. | |||||
|
Workout Wednesday Run Watopia: Chili Pepper | 7-10 km | - | |||
15.0-15.0 W/kg,
Watopia:
Chili Pepper
LT Intervals B1000 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 overviewDuration: 2h 46m 40s Stress points: 246 Zone distributionZ1: 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.
13.0-13.0 W/kg,
Watopia:
Chili Pepper
8642 Down and Up B1000 m from 75 to 80% of 10k pace 2x 200 m @ 100% of 10k pace, 400 m @ 80% of 10k pace 1x 800 m @ 107% of 10k pace, 400 m @ 70% of 10k pace 1x 600 m @ 113% of 10k pace, 400 m @ 70% of 10k pace 1x 400 m @ 120% of 10k pace, 200 m @ 65% of 10k pace 1x 200 m @ 127% of 10k pace, 200 m @ 65% of 10k pace 800 m @ 80% of 10k pace 1x 200 m @ 127% of 10k pace, 200 m @ 65% of 10k pace 1x 400 m @ 120% of 10k pace, 200 m @ 65% of 10k pace 1x 600 m @ 113% of 10k pace, 400 m @ 70% of 10k pace 1x 800 m @ 107% of 10k pace, 200 m @ 65% of 10k pace 600 m from 83 to 80% of 10k pace Workout overviewDuration: 2h 43m 20s Stress points: 258 Zone distributionZ1: 0 m Z2: 2400 m Z3: 3000 m Z4: 400 m Z5: 2800 m Z6: 1200 m
0%
24%
31%
4%
29%
12% Author: Tim Grose Down the clock and up the clock again intervals. Effort based on 13 kph threshold pace.
11.0-11.0 W/kg,
Watopia:
Chili Pepper
LT Intervals C1000 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 overviewDuration: 2h 13m 20s Stress points: 191 Zone distributionZ1: 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.
10.0-10.0 W/kg,
Watopia:
Chili Pepper
LT Intervals D1000 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 overviewDuration: 1h 56m 40s Stress points: 162 Zone distributionZ1: 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. | |||||
|
Workout Wednesday Run Watopia: Chili Pepper | 7-11 km | - | |||
15.0-15.0 W/kg,
Watopia:
Chili Pepper
LT Intervals A2000 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 overviewDuration: 3h 3m 20s Stress points: 264 Zone distributionZ1: 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.
13.0-13.0 W/kg,
Watopia:
Chili Pepper
LT Intervals B1000 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 overviewDuration: 2h 46m 40s Stress points: 246 Zone distributionZ1: 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.
11.0-11.0 W/kg,
Watopia:
Chili Pepper
LT Intervals C1000 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 overviewDuration: 2h 13m 20s Stress points: 191 Zone distributionZ1: 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.
10.0-10.0 W/kg,
Watopia:
Chili Pepper
LT Intervals D1000 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 overviewDuration: 1h 56m 40s Stress points: 162 Zone distributionZ1: 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. | |||||
|
Workout Wednesday Run Watopia: Chili Pepper | 7-11 km | - | |||
15.0-15.0 W/kg,
Watopia:
Chili Pepper
LT Intervals A2000 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 overviewDuration: 3h 3m 20s Stress points: 264 Zone distributionZ1: 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.
13.0-13.0 W/kg,
Watopia:
Chili Pepper
LT Intervals B1000 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 overviewDuration: 2h 46m 40s Stress points: 246 Zone distributionZ1: 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.
11.0-11.0 W/kg,
Watopia:
Chili Pepper
LT Intervals C1000 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 overviewDuration: 2h 13m 20s Stress points: 191 Zone distributionZ1: 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.
10.0-10.0 W/kg,
Watopia:
Chili Pepper
LT Intervals D1000 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 overviewDuration: 1h 56m 40s Stress points: 162 Zone distributionZ1: 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. | |||||
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.