Zwift route: Watopia » Figure 8 Reverse

Watopia: Figure 8 Reverse

Route summary

Distance	29.7 km
Ascent	254 m
Lead-in distance	0.33 km
Lead-in ascent	0.1 m
Level required	-
Event only?	No
Reverse direction	Figure 8

Route map

Elevation profile

Segments on route

Segment	Type	Direction	Distance (on route)	Average incline
Sprint	Sprint	Reverse	200 m (2.5 - 2.7 km)	-
Zwift KOM / Zwift QOM	Climb	Reverse	2.4 km (4.9 - 7.4 km)	2%
Sprint	Sprint	Forward	360 m (15.3 - 15.7 km)	-
Zwift KOM / Zwift QOM	Climb	Forward	900 m (19.3 - 20.2 km)	5%

Upcoming group workouts on route

Workout	Name	Start	Duration	TSS^[?]
	Lactate Shuttle France: Douce France	2021-08-04 19:20	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
	Workout Wednesday Run Watopia: Chili Pepper	2021-08-04 19:30	-	-
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 VO2max HIDIT Watopia: Volcano Climb	2021-08-04 19:30	1h 6m	58
1.0-5.0 W/kg Endure IQ Training Squad Strength training 10min from 30 to 78% FTP 5x 30sec @ 65rpm, 91% FTP, 30sec @ 65rpm, 46% FTP 2min @ 65rpm, 87% FTP 2min @ 60rpm, 87% FTP 2min @ 55rpm, 87% FTP 2min @ 46% FTP 2min @ 65rpm, 87% FTP 2min @ 60rpm, 87% FTP 2min @ 55rpm, 87% FTP 2min @ 46% FTP 2min @ 65rpm, 87% FTP 2min @ 60rpm, 87% FTP 2min @ 55rpm, 87% FTP 2min @ 46% FTP 2min @ 65rpm, 87% FTP 2min @ 60rpm, 87% FTP 2min @ 55rpm, 87% FTP 2min @ 46% FTP 2min @ 65rpm, 87% FTP 2min @ 60rpm, 87% FTP 2min @ 55rpm, 87% FTP 2min @ 46% FTP 5min from 55 to 35% FTP Workout overview Duration: 1h Stress points: 58 Zone distribution Z1: 24m Z2: 3m Z3: 30m Z4: 3m Z5: - Z6: - 40% 6% 51% 4% 0% 0% Author: Endure IQ -------------------- SESSION FOCUS -------------------- The focus of this session is on building muscular endurance, or your ability to generate high forces for long periods. This session is designed to involve repeated periods of high force production in the L3-L4 training zones. These sessions generate specific strength adaptations for long-distance triathlon. -------------------- WARM-UP 10 min easy build + 1min PREP SET: 5x 30sec at 90% + 30sec easy MAIN SET 5x6min at L3b decending cadence 65/60/55! 2min recovery between sets. COOLDOWN: 5 min -------------------- View event on zwift.com
	Macro to Micro France: R.G.V.	2021-08-04 20:20	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
	Workout Wednesday Run Watopia: Chili Pepper	2021-08-04 21:30	-	-
15.0-15.0 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 13.0-13.0 km/h 8642 Down and Up B 1000 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 overview Distance: 9.8 km Zone distribution Z1: 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. 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
	USAT Workout Wednesday France: Douce France	2021-08-04 22:00	1h	50
1.0-5.0 W/kg LONG COURSE TAPER or SWEET SPOT_USAT_PEABODY 10min from 25 to 65% FTP 5x 4min @ 85% FTP, 4min @ 65% FTP 10min from 65 to 25% FTP Workout overview Duration: 1h Stress points: 50 Zone distribution Z1: 18m Z2: 22m Z3: 20m Z4: - Z5: - Z6: - 29% 37% 33% 0% 0% 0% Author: Andrew Peabody This session can be used in 2 ways. Do it as written for a great taper week session for long course racing, or boost the ZWIFT effort 10% for a solid SWEET SPOT workout. View event on zwift.com
	Half & Full Ironman with Beyond The Line (Asi-Ame) Watopia: Muir And The Mountain	2021-08-04 22:30	1h 30m	91
1.0-5.0 W/kg FTP + 70.3 + IM + Strength TXF 8min @ 80rpm, from 50 to 70% FTP 5min @ 90rpm, 70% FTP 3min @ 95rpm, 80% FTP 1min @ 100rpm, 90% FTP 1min @ 100rpm, 105% FTP 3min @ 80rpm, 50% FTP 6x 2min @ 75rpm, 100% FTP, 2min @ 85rpm, 50% FTP 1min @ 85rpm, 50% FTP 4x 4min @ 70rpm, 90% FTP, 2min @ 85rpm, 50% FTP 1min @ 85rpm, 50% FTP 2x 5min @ 65rpm, 80% FTP, 2min @ 85rpm, 50% FTP 5min from 70 to 50% FTP Workout overview Duration: 1h 30m Stress points: 91 Zone distribution Z1: 36m Z2: 12m Z3: 13m Z4: 29m Z5: 1m Z6: - 39% 13% 14% 32% 1% 0% Author: Olivier Baillet @ Beyond The Line 6x2min @FTP @75RPM 4x4min @70.3 @70RPM 2x5min @IM @65RPM View event on zwift.com
	Hincapie Sportswear Power Hour Watopia: Tick Tock	2021-08-04 23:20	1h	78
1.0-5.0 W/kg PH: 32 FTP (4x8) 5min from 30 to 50% FTP 30sec @ 60% FTP 30sec @ 70% FTP 30sec @ 80% FTP 30sec @ 90% FTP 1x 1min @ 120% FTP, 2min @ 55% FTP 1x 8min @ 100% FTP, 4min @ 55% FTP 1x 8min @ 100% FTP, 4min @ 55% FTP 1x 8min @ 100% FTP, 4min @ 55% FTP 1x 8min @ 100% FTP, 3min @ 55% FTP 3min from 50 to 30% FTP Workout overview Duration: 1h Stress points: 78 Zone distribution Z1: 25m Z2: 1m Z3: 1m Z4: 33m Z5: - Z6: 1m 42% 2% 1% 54% 0% 2% Author: Nick Mossing Power Hour: FTP 4x8min Power Hour workouts are power-based workouts intended maximize benefit in a 1-hour training session. This workout focuses on steady-state efforts at lactate threshold (FTP). Over time, you want to move to longer intervals and more total time in this zone. Consistent and progressive training in those zone will improve your FTP. Rest intervals will be 5 minutes or less. Total Time in zone: 32 minutes. View event on zwift.com
	Orange Unicorn France: Douce France	2021-08-05 00:55	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
	Betty Designs Group Workout France: Douce France	2021-08-05 01:00	-	77
1.0-5.0 W/kg Betty's Road to Kona! 10min from 25 to 75% FTP 4x 1min @ 100rpm, 75% FTP, 1min @ 65rpm, 50% FTP 3x 3min @ 85rpm, 95% FTP, 1min @ 90rpm, 81% FTP 3min @ 50% FTP 3x 3min @ 85rpm, 95% FTP, 1min @ 95rpm, 81% FTP 3min @ 50% FTP 3x 3min @ 85rpm, 95% FTP, 1min @ 95rpm, 81% FTP 3min @ 50% FTP 10min from 75 to 25% FTP Workout overview Duration: 1h 13m Stress points: 77 Zone distribution Z1: 27m Z2: 10m Z3: 9m Z4: 27m Z5: - Z6: - 37% 14% 12% 37% 0% 0% Author: M.MacDonald Betty Squad 💀🦋💗 View event on zwift.com
	Betty Designs Group Workout France: Douce France	2021-08-05 01:00	-	77
1.0-5.0 W/kg Betty's Road to Kona! 10min from 25 to 75% FTP 4x 1min @ 100rpm, 75% FTP, 1min @ 65rpm, 50% FTP 3x 3min @ 85rpm, 95% FTP, 1min @ 90rpm, 81% FTP 3min @ 50% FTP 3x 3min @ 85rpm, 95% FTP, 1min @ 95rpm, 81% FTP 3min @ 50% FTP 3x 3min @ 85rpm, 95% FTP, 1min @ 95rpm, 81% FTP 3min @ 50% FTP 10min from 75 to 25% FTP Workout overview Duration: 1h 13m Stress points: 77 Zone distribution Z1: 27m Z2: 10m Z3: 9m Z4: 27m Z5: - Z6: - 37% 14% 12% 37% 0% 0% Author: M.MacDonald Betty Squad 💀🦋💗 View event on zwift.com
	PACK Power Hour Innsbruck: Lutscher CCW	2021-08-05 02:05	1h	-
5.0-15.0 km/h PACK Run 60 min Workout 12min from 65 to 75% of 10k pace 3min @ 90% of MM pace 3min @ 93% of MM pace 3min @ 95% of MM pace 3min @ 98% of MM pace 3min @ 102% of MM pace 3min @ 95% of MM pace 10min @ 100% of HM pace 5min @ 100% of 10k pace 15min from 65 to 10% of 10k pace Workout overview Distance: 3.6 km Zone distribution Z1: 818 m Z2: 802 m Z3: 900 m Z4: 1080 m Z5: 0 m Z6: 0 m 23% 22% 25% 30% 0% 0% Author: Ryan Downey 15 min warm up, then 5x 3 min progressions starting just under marathon pace up to just under half pace, then 10 min at half pace, 5 min at 10k, and finally a 15 min cool down View event on zwift.com
	Spaded Sweetie France: R.G.V.	2021-08-05 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	2021-08-05 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
	HardAsHell Workout Watopia: Tempus Fugit	2021-08-05 04:30	1h	80
1.0-5.0 W/kg TatraRoadRace & Way2Champ 02 3min @ 90rpm, 60% FTP 3min @ 90rpm, 70% FTP 3min @ 90rpm, 80% FTP 3min @ 90rpm, 90% FTP 2min @ 45% FTP 2min @ 60rpm, 95% FTP 3min @ 90rpm, 55% FTP 4x 3min @ 60rpm, 110% FTP, 3min @ 90rpm, 55% FTP 4x 1min @ 110rpm, 80% FTP, 1min @ 90rpm, 55% FTP 3min @ 55% FTP 1x 10min @ 92% FTP, 1min @ 50% FTP 3min from 50 to 30% FTP Workout overview Duration: 1h 8m Stress points: 80 Zone distribution Z1: 28m Z2: 6m Z3: 7m Z4: 15m Z5: 12m Z6: - 41% 9% 10% 22% 18% 0% Author: Daniel Wojtyna (via. TrainingPeaks) 20min - rozgrzewka S1-S2. W trakcie rozgrzewki wykonaj 1x2min w S4 w kad. 60-65 * Powtórzenia: 4x3min na 106-110% FTP w kad. 55-60. Odpoczynki po 3min w S1 i kad. 85-90. * Teren: podjazd >10% lub teren płaski pod wiatr Sposób wykonania: pedałuj TYLKO poprzez naciskanie pedałów w dół, nie podciągaj do góry. Górna część ciała rozluźniona, pracujesz tylko nogami. Pozycja siedząca, ew. ostatnie 20-30sek na stojąco. Uwaga: zwracaj uwagę na stałe, równe napięcie mięśni nóg. * Po ostatniej przerwie odpoczynkowej wykonaj: 3x1min S3, kad. 100-110, przerwy 1min pomiędzy powtórzeniami. * Dalej ćwiczenia Sweet Spot na dokończenie treningu i podbicie zmęczenia, kadencja dowolna a intensywność 88-94% FTP. * Do końca treningu w S1-S2 i kad. komfortowej. Subiektywne odczucie wysiłku: 7/10 View event on zwift.com
	Bonbon Innsbruck: Innsbruckring	2021-08-05 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
	Endure IQ Training Squad 70.3 up and unders Watopia: Volcano Climb	2021-08-05 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
	The Grind Finale Innsbruck: Innsbruckring	2021-08-05 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	2021-08-05 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	2021-08-05 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	2021-08-05 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
	VO2 Max 40/20 Innsbruck: Innsbruckring	2021-08-05 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	2021-08-05 09:15	1h	78
1.0-5.0 W/kg QT2 Banded Sweet spot sets 3min from 50 to 76% FTP 5x 40sec @ 105% FTP, 20sec @ 50% FTP 1min 30sec @ 61% FTP 1min @ 90% FTP 1min @ 93% FTP 1min @ 95% FTP 1min @ 100% FTP 1min @ 95% FTP 1min @ 93% FTP 1min @ 90% FTP 1min 30sec @ 61% FTP 1min @ 100% FTP 1min @ 95% FTP 1min @ 93% FTP 1min @ 90% FTP 1min @ 93% FTP 1min @ 95% FTP 1min @ 100% FTP 1min 30sec @ 61% FTP 1min @ 90% FTP 1min @ 93% FTP 1min @ 95% FTP 1min @ 100% FTP 1min @ 95% FTP 1min @ 93% FTP 1min @ 90% FTP 1min 30sec @ 61% FTP 1min @ 95% FTP 1min @ 93% FTP 1min @ 100% FTP 1min @ 90% FTP 1min @ 100% FTP 1min @ 93% FTP 1min @ 95% FTP 1min 30sec @ 61% FTP 1min @ 100% FTP 1min @ 95% FTP 1min @ 93% FTP 1min @ 90% FTP 1min @ 93% FTP 1min @ 95% FTP 1min @ 100% FTP 1min 30sec @ 61% FTP 5x 40sec @ 105% FTP, 20sec @ 50% FTP 3min from 61 to 26% FTP Workout overview Duration: 1h Stress points: 78 Zone distribution Z1: 7m Z2: 11m Z3: 7m Z4: 28m Z5: 7m Z6: - 12% 18% 12% 47% 11% 0% Author: Eric Kahl #QT2 Brands Sweet spot training is a balanced amount of intensity and volume that increases an athlete’s functional threshold power (FTP) and improves endurance. This workout has 5 x 7-minute sets focusing on sweet spotting at efforts ranging from 89 to 100 FTP. 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 rides complete an FTP test on a regular basis, as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level. 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. View event on zwift.com
	Amalgam Innsbruck: Innsbruckring	2021-08-05 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	2021-08-05 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	2021-08-05 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	2021-08-05 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
	HardAsHell Workout Watopia: Tempus Fugit	2021-08-05 12:30	1h	80
1.0-5.0 W/kg TatraRoadRace & Way2Champ 02 3min @ 90rpm, 60% FTP 3min @ 90rpm, 70% FTP 3min @ 90rpm, 80% FTP 3min @ 90rpm, 90% FTP 2min @ 45% FTP 2min @ 60rpm, 95% FTP 3min @ 90rpm, 55% FTP 4x 3min @ 60rpm, 110% FTP, 3min @ 90rpm, 55% FTP 4x 1min @ 110rpm, 80% FTP, 1min @ 90rpm, 55% FTP 3min @ 55% FTP 1x 10min @ 92% FTP, 1min @ 50% FTP 3min from 50 to 30% FTP Workout overview Duration: 1h 8m Stress points: 80 Zone distribution Z1: 28m Z2: 6m Z3: 7m Z4: 15m Z5: 12m Z6: - 41% 9% 10% 22% 18% 0% Author: Daniel Wojtyna (via. TrainingPeaks) 20min - rozgrzewka S1-S2. W trakcie rozgrzewki wykonaj 1x2min w S4 w kad. 60-65 * Powtórzenia: 4x3min na 106-110% FTP w kad. 55-60. Odpoczynki po 3min w S1 i kad. 85-90. * Teren: podjazd >10% lub teren płaski pod wiatr Sposób wykonania: pedałuj TYLKO poprzez naciskanie pedałów w dół, nie podciągaj do góry. Górna część ciała rozluźniona, pracujesz tylko nogami. Pozycja siedząca, ew. ostatnie 20-30sek na stojąco. Uwaga: zwracaj uwagę na stałe, równe napięcie mięśni nóg. * Po ostatniej przerwie odpoczynkowej wykonaj: 3x1min S3, kad. 100-110, przerwy 1min pomiędzy powtórzeniami. * Dalej ćwiczenia Sweet Spot na dokończenie treningu i podbicie zmęczenia, kadencja dowolna a intensywność 88-94% FTP. * Do końca treningu w S1-S2 i kad. komfortowej. Subiektywne odczucie wysiłku: 7/10 View event on zwift.com
	Escalation Innsbruck: Innsbruckring	2021-08-05 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: Ocean Lava Cliffside Loop	2021-08-05 12:45	1h	72
1.0-5.0 W/kg Tower 26 Workout: No you WONT Back Down 5min from 50 to 70% FTP 2min @ 50% FTP 4x 1min @ 80rpm, 50% FTP, 1min @ 95rpm, 60% FTP 3min @ 55% FTP 3min @ 85rpm, 80% FTP 1min @ 90rpm, 100% FTP 1min @ 95rpm, 100% FTP 3min @ 85rpm, 80% FTP 3min @ 65rpm, 90% FTP 1min @ 90rpm, 100% FTP 1min @ 95rpm, 100% FTP 3min @ 85rpm, 80% FTP 3min @ 65rpm, 88% FTP 3min @ 65rpm, 92% FTP 1min @ 90rpm, 100% FTP 1min @ 95rpm, 100% FTP 4min @ 55% FTP 5min @ 65rpm, 85% FTP 5min @ 70rpm, 90% FTP 5min @ 85rpm, 95% FTP 1min @ 95rpm, 100% FTP 2min from 55 to 35% FTP Workout overview Duration: 1h 4m Stress points: 72 Zone distribution Z1: 18m Z2: 7m Z3: 17m Z4: 23m Z5: - Z6: - 27% 10% 27% 36% 0% 0% Author: Jim Lubinski (Tower 26) This weeks Tower 26 workout focuses on our drills followed by on keeping the effort in the sweet spot range while cadence varies. We will hit some FTP efforts throughout and recover back at sweet spot. 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	2021-08-05 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	2021-08-05 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	2021-08-05 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
	Lactate Shuttle Innsbruck: Innsbruckring	2021-08-05 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	2021-08-05 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

Watopia: Figure 8 Reverse

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Lactate shuttle

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Endure IQ Training Squad Strength training

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Macro to Micro

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8642 Down and Up B

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LONG COURSE TAPER or SWEET SPOT_USAT_PEABODY

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FTP + 70.3 + IM + Strength TXF

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PH: 32 FTP (4x8)

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Orange Unicorn (Short)

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Betty's Road to Kona!

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Betty's Road to Kona!

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PACK Run 60 min Workout

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Spaded Sweetie

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TatraRoadRace & Way2Champ 02

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Bonbon

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