Zwift route: Watopia » Figure 8 Reverse

Watopia: Figure 8 Reverse

Route summary

Distance	29.67 km
Ascent	254.2 m
Lead-in distance	0.19 km
Lead-in ascent	0.1 m
XP	580
Difficulty	2.5/5
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^[?]	Groups^[?]
	Endure IQ Training Squad Session Watopia: Figure 8 Reverse		1h 12m	75
1.0-5.0 W/kg, Watopia: Figure 8 Reverse 70.3 SPECIFIC: 8 ' up and unders (2' recovery) 7min from 40 to 69% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 46% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 46% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 46% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 46% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 46% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 88rpm, 89% FTP 2min @ 87rpm, 83% FTP 2min @ 46% FTP 5min @ 49% FTP Workout overview Duration: 1h 12m Stress points: 75 Zone distribution Z1: 22m Z2: 2m Z3: 48m Z4: - Z5: - Z6: - 30% 3% 67% 0% 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: 7 min progressive L2 MAIN SET: 8 min reps as 2 min L3b, 2 min L3a with 2 min recovery COOLDOWN: 5 min L1 ---------------------------------------------------------------------------------- Where should I place these sessions within my training program? * This is a moderate intensity session, with the main body of work being between the “aerobic” and “anaerobic” thresholds. The expected perceived exertion is ~ 7-8/10. * If this session is classified as “Critical”, try to include it in your micro-cycle as a priority. * You need to have reasonable recovery for this type of session (e.g. Orange-Green in HRV4training, or Orange in Whoop). * Consider limiting your training for 20 hours in advance of these sessions to L1 and L2, or perhaps a small amount of L3a. * However, doing higher intensity sessions shortly after (as part of the same day) is fine. ---------------------------------------------------------------------------------- What nutrition should I take on for these sessions? * If these sessions have >90 min of total work at 70.3 pace, consider taking a little carbohydrate before. This can be between 20-60 grams, depending on your habitual diet. * Make sure to begin the session well-hydrated, and it is a good idea to keep drinking throughout these sessions, although there is no need to drink beyond thirst or to your sweat rate. * When these sessions are very long, consider fuelling during the exercise itself. A slow-releasing carbohydrate would be optimal. * 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.

FAQ: How can I ride/run on an event only route?

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.