| Distance | 7.86 km |
| Ascent | 82.7 m |
| Lead-in distance | 5.73 km |
| Lead-in ascent | 9.5 m |
| Level required | 5 |
| Event only? | No |
| Segment | Type | Direction | Distance (on route) | Average incline | |
|---|---|---|---|---|---|
| Jungle Loop | Segment | Reverse | 7.8 km (0 - 7.8 km) | - |
| Workout | Name | Start | Duration | TSS[?] | Groups[?] |
|---|---|---|---|---|---|
|
Rowe & King - Workout Wednesday Innsbruck: Innsbruckring | 2021-08-04 18:00 | 42m | 48 | ||
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1.0-5.0 W/kg Workout Wednesday March 20211min @ 33% FTP 1min @ 40% FTP 1min @ 33% FTP 1min @ 50% FTP 1min @ 33% FTP 1min @ 60% FTP 1min @ 33% FTP 1min @ 70% FTP 1min @ 33% FTP 1min @ 80% FTP 1min @ 33% FTP 1min @ 90% FTP 1min @ 33% FTP 1min @ 100% FTP 1min @ 33% FTP 1min @ 110% FTP 1min @ 33% FTP 1min @ 120% FTP 3min @ 25% FTP 10x 40sec @ 108% FTP, 20sec @ 50% FTP 3min @ 33% FTP 10x 20sec @ 130% FTP, 40sec @ 50% FTP 5min @ 40% FTP
Workout overviewDuration: 49m Stress points: 48 Zone distributionZ1: 32m Z2: 2m Z3: 1m Z4: 2m Z5: 8m Z6: 4m
65%
4%
2%
4%
16%
9% Author: Matt Rowe Rowe & King's Workout Wednesday aims to develop your lactate tolerance, by developing your ability to clear / shuttle lactate. | |||||
|
TRI247 Workout Series: 50 Shades of Power Watopia: Sand And Sequoias | 2021-08-04 18:05 | 1h | 75 | ||
|
1.0-5.0 W/kg 50 Shades of Power!30sec @ 50% FTP 30sec @ 55% FTP 30sec @ 60% FTP 30sec @ 65% FTP 30sec @ 70% FTP 30sec @ 75% FTP 20sec @ 120% FTP 30sec @ 60% FTP 20sec @ 120% FTP 30sec @ 60% FTP 20sec @ 125% FTP 30sec @ 60% FTP 20sec @ 125% FTP 30sec @ 60% FTP 20sec @ 130% FTP 30sec @ 60% FTP 20sec @ 130% FTP 30sec @ 60% FTP 1min @ 50% FTP 3min @ 85% FTP 1min @ 50% FTP 3min @ 85% FTP 1min @ 50% FTP 15sec @ 185% FTP 40sec @ 50% FTP 15sec @ 185% FTP 40sec @ 50% FTP 15sec @ 185% FTP 40sec @ 50% FTP 15sec @ 185% FTP 40sec @ 50% FTP 15sec @ 185% FTP 1min @ 50% FTP 1min @ 55% FTP 1min @ 60% FTP 1min 30sec @ 100% FTP 1min @ 50% FTP 1min 30sec @ 105% FTP 1min @ 50% FTP 1min 30sec @ 110% FTP 1min @ 50% FTP 1min 30sec @ 105% FTP 1min @ 50% FTP 1min 30sec @ 100% FTP 2min @ 50% FTP 4min @ 85% FTP 2min @ 50% FTP 5x 1min @ 110% FTP, 1min @ 90% FTP 2min @ 50% FTP 4min 35sec from 75 to 55% FTP
Workout overviewDuration: 1h Stress points: 75 Zone distributionZ1: 20m Z2: 10m Z3: 10m Z4: 8m Z5: 10m Z6: 3m
33%
16%
17%
13%
16%
5% Author: J.Levison This set has 50 separate stars to earn - will you claim a 'full house' on the 50 Shades of Power?! | |||||
|
PACK Next Step: 8k Progressive Watopia: 5K Loop | 2021-08-04 18:15 | - | - | ||
|
13.0-14.2 km/h PACK Next Step: Group A Progressives1000 m @ 96% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 98% of 10k pace 1000 m @ 99% of 10k pace 1000 m @ 101% of 10k pace 1000 m @ 102% of 10k pace 1000 m @ 104% of 10k pace 1000 m @ 105% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 0 m Z3: 0 m Z4: 7000 m Z5: 1000 m Z6: 0 m
0%
0%
0%
88%
13%
0% Author: Ryan Downey A progressive 8k from 13kph to 14.2kph. Work/Total distance 8.0km/8.0km. Work/Total time 36min/36min using the following paces (~ are estimated): ;
11.0-12.2 km/h PACK Next Step: Group B Progressives1000 m @ 88% of 10k pace 1000 m @ 88% of 10k pace 1000 m @ 90% of 10k pace 1000 m @ 91% of 10k pace 1000 m @ 93% of 10k pace 1000 m @ 94% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 98% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 0 m Z3: 3000 m Z4: 5000 m Z5: 0 m Z6: 0 m
0%
0%
38%
63%
0%
0% Author: Ryan Downey A progressive 8k from 11kph to 12.2kph. Work/Total distance 8.0km/8.0km. Work/Total time 42min/42min using the following paces (~ are estimated): ;
10.0-11.2 km/h PACK Next Step: Group C Progressives1000 m @ 87% of 10k pace 1000 m @ 87% of 10k pace 1000 m @ 89% of 10k pace 1000 m @ 90% of 10k pace 1000 m @ 92% of 10k pace 1000 m @ 94% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 97% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 0 m Z3: 3000 m Z4: 5000 m Z5: 0 m Z6: 0 m
0%
0%
38%
63%
0%
0% Author: Ryan Downey A progressive 8k from 10kph to 11.2kph. Work/Total distance 8.0km/8.0km. Work/Total time 46min/46min using the following paces (~ are estimated): ;
7.6-9.0 km/h PACK Next Step: Group D Progressives1000 m @ 76% of 10k pace 1000 m @ 76% of 10k pace 1000 m @ 80% of 10k pace 1000 m @ 82% of 10k pace 1000 m @ 84% of 10k pace 1000 m @ 86% of 10k pace 1000 m @ 88% of 10k pace 1000 m @ 90% of 10k pace Workout overviewDistance: 8 km Zone distributionZ1: 0 m Z2: 0 m Z3: 7000 m Z4: 1000 m Z5: 0 m Z6: 0 m
0%
0%
88%
13%
0%
0% Author: Ryan Downey A progressive 8k from 7.6kph to 9kph. Work/Total distance 8.0km/8.0km. Work/Total time 59min/59min using the following paces (~ are estimated): ; | |||||
|
Ham Sandwich France: R.G.V. | 2021-08-04 18:25 | 52m | 64 | ||
|
1.0-5.0 W/kg Ham Sandwich5min @ 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 overviewDuration: 52m Stress points: 64 Zone distributionZ1: 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... | |||||
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Lactate Shuttle France: Douce France | 2021-08-04 19:20 | 57m | 70 | ||
|
1.0-5.0 W/kg Lactate shuttle3min @ 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 overviewDuration: 57m Stress points: 70 Zone distributionZ1: 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! | |||||
|
Workout Wednesday Run Watopia: Chili Pepper | 2021-08-04 19:30 | - | - | ||
|
15.0-15.0 km/h 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 overviewDistance: 11 km 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 km/h 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 overviewDistance: 10 km 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 km/h 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 overviewDistance: 8 km 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 km/h 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 overviewDistance: 7 km 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. | |||||
|
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 training10min 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 overviewDuration: 1h Stress points: 58 Zone distributionZ1: 24m Z2: 3m Z3: 30m Z4: 3m Z5: - Z6: -
40%
6%
51%
4%
0%
0% Author: Endure IQ
| |||||
|
Macro to Micro France: R.G.V. | 2021-08-04 20:20 | 59m | 77 | ||
|
1.0-5.0 W/kg Macro to Micro8min @ 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 overviewDuration: 58m 30s Stress points: 77 Zone distributionZ1: 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. | |||||
|
Workout Wednesday Run Watopia: Chili Pepper | 2021-08-04 21:30 | - | - | ||
|
15.0-15.0 km/h 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 overviewDistance: 10 km 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 km/h 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 overviewDistance: 9.8 km 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 km/h 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 overviewDistance: 8 km 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 km/h 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 overviewDistance: 7 km 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. | |||||
|
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_PEABODY10min from 25 to 65% FTP 5x 4min @ 85% FTP, 4min @ 65% FTP 10min from 65 to 25% FTP
Workout overviewDuration: 1h Stress points: 50 Zone distributionZ1: 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. | |||||
|
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 TXF8min @ 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 overviewDuration: 1h 30m Stress points: 91 Zone distributionZ1: 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 | |||||
|
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 overviewDuration: 1h Stress points: 78 Zone distributionZ1: 25m Z2: 1m Z3: 1m Z4: 33m Z5: - Z6: 1m
42%
2%
1%
54%
0%
2% Author: Nick Mossing Power Hour: FTP 4x8min | |||||
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Workout Wednesday Run Watopia: Chili Pepper | 2021-08-04 23:30 | - | - | ||
|
15.0-15.0 km/h 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 overviewDistance: 11 km 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 km/h 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 overviewDistance: 10 km 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 km/h 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 overviewDistance: 8 km 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 km/h 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 overviewDistance: 7 km 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. | |||||
|
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 overviewDuration: 51m Stress points: 58 Zone distributionZ1: 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. | |||||
|
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 overviewDuration: 1h 13m Stress points: 77 Zone distributionZ1: 27m Z2: 10m Z3: 9m Z4: 27m Z5: - Z6: -
37%
14%
12%
37%
0%
0% Author: M.MacDonald Betty Squad 💀🦋💗 | |||||
|
PACK Power Hour Innsbruck: Lutscher CCW | 2021-08-05 02:05 | 1h | - | ||
|
5.0-15.0 km/h PACK Run 60 min Workout12min 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 overviewDistance: 3.6 km Zone distributionZ1: 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 | |||||
|
Spaded Sweetie France: R.G.V. | 2021-08-05 03:00 | 44m | 74 | ||
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1.0-5.0 W/kg Spaded Sweetie10min 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 overviewDuration: 57m 15s Stress points: 74 Zone distributionZ1: 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! | |||||
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Spaded Sweetie France: R.G.V. | 2021-08-05 03:00 | 44m | 74 | ||
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1.0-5.0 W/kg Spaded Sweetie10min 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 overviewDuration: 57m 15s Stress points: 74 Zone distributionZ1: 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! | |||||
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Workout Wednesday Run Watopia: Chili Pepper | 2021-08-05 03:30 | - | - | ||
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15.0-15.0 km/h 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 overviewDistance: 11 km 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 km/h 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 overviewDistance: 10 km 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 km/h 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 overviewDistance: 8 km 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 km/h 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 overviewDistance: 7 km 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. | |||||
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Endure IQ Training Squad 70.3 up and unders Watopia: Volcano Climb | 2021-08-05 04:30 | 1h 6m | 70 | ||
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1.0-5.0 W/kg Endure IQ Training Squad 8min up and unders10min 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 overviewDuration: 1h 9m Stress points: 70 Zone distributionZ1: 24m Z2: 3m Z3: 40m Z4: 2m Z5: - Z6: -
35%
4%
58%
3%
0%
0% Author: Endure IQ
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HardAsHell Workout Watopia: Tempus Fugit | 2021-08-05 04:30 | 1h | 80 | ||
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1.0-5.0 W/kg TatraRoadRace & Way2Champ 023min @ 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 overviewDuration: 1h 8m Stress points: 80 Zone distributionZ1: 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 | |||||
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Bonbon Innsbruck: Innsbruckring | 2021-08-05 04:30 | 40m | 52 | ||
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1.0-5.0 W/kg Bonbon5min @ 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 overviewDuration: 40m Stress points: 52 Zone distributionZ1: 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. | |||||
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The Grind Finale Innsbruck: Innsbruckring | 2021-08-05 05:20 | 49m | 37 | ||
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1.0-5.0 W/kg The 'Grind' Finale10min 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 overviewDuration: 49m 10s Stress points: 37 Zone distributionZ1: 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. | |||||
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Uphill Battle Innsbruck: Innsbruckring | 2021-08-05 06:00 | 56m | 69 | ||
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1.0-5.0 W/kg Uphill Battle10min @ 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 overviewDuration: 56m Stress points: 69 Zone distributionZ1: 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! | |||||
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BCN Thursday Workouts AM Paris: Champs-Élysées | 2021-08-05 06:00 | 1h 2m | 109 | ||
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1.0-5.0 W/kg BCN 2-1-210min @ 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 overviewDuration: 1h Stress points: 109 Zone distributionZ1: 40m Z2: - Z3: - Z4: - Z5: - Z6: 20m
67%
0%
0%
0%
0%
33% Author: Ian Watson | |||||
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VO2 Max -3 Minute Innsbruck: Innsbruckring | 2021-08-05 07:00 | 55m | 63 | ||
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1.0-5.0 W/kg VO2 Max - 3 min8min @ 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 overviewDuration: 55m Stress points: 63 Zone distributionZ1: 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'! | |||||
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VO2 Max 40/20 Innsbruck: Innsbruckring | 2021-08-05 08:45 | 48m | 53 | ||
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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 overviewDuration: 48m Stress points: 53 Zone distributionZ1: 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. | |||||
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QT2 Systems Group Workout Watopia: Big Foot Hills | 2021-08-05 09:15 | 1h | 78 | ||
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1.0-5.0 W/kg QT2 Banded Sweet spot sets3min 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 overviewDuration: 1h Stress points: 78 Zone distributionZ1: 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. | |||||
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Amalgam Innsbruck: Innsbruckring | 2021-08-05 10:15 | 51m | 63 | ||
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1.0-5.0 W/kg Amalgam5min @ 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 overviewDuration: 51m Stress points: 63 Zone distributionZ1: 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! | |||||
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Film My Run 500 with Stephen Cousins France: Ven-Top | 2021-08-05 10:35 | - | - | ||
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5.0-15.0 km/h Film My Run 500400 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 overviewDistance: 4.2 km Zone distributionZ1: 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 | |||||
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Fearless Flying Feet Track Intervals Watopia: May Field | 2021-08-05 11:30 | - | - | ||
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0.0-0.0 km/h Fearless Flying Feet Track Intervals400 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 overviewDistance: 6.4 km Zone distributionZ1: 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 | |||||
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Arise Innsbruck: Innsbruckring | 2021-08-05 11:40 | 52m | 61 | ||
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1.0-5.0 W/kg Arise8min @ 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 overviewDuration: 52m Stress points: 61 Zone distributionZ1: 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. | |||||
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HardAsHell Workout Watopia: Tempus Fugit | 2021-08-05 12:30 | 1h | 80 | ||
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1.0-5.0 W/kg TatraRoadRace & Way2Champ 023min @ 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 overviewDuration: 1h 8m Stress points: 80 Zone distributionZ1: 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 | |||||
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Escalation Innsbruck: Innsbruckring | 2021-08-05 12:40 | 55m | 59 | ||
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1.0-5.0 W/kg Escalation5min @ 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 overviewDuration: 48m Stress points: 59 Zone distributionZ1: 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! | |||||
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Tower 26 Group Workouts Watopia: Ocean Lava Cliffside Loop | 2021-08-05 12:45 | 1h | 72 | ||
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1.0-5.0 W/kg Tower 26 Workout: No you WONT Back Down5min 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 overviewDuration: 1h 4m Stress points: 72 Zone distributionZ1: 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! | |||||
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Ham Sandwich Innsbruck: Innsbruckring | 2021-08-05 13:45 | 52m | 64 | ||
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1.0-5.0 W/kg Ham Sandwich5min @ 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 overviewDuration: 52m Stress points: 64 Zone distributionZ1: 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... | |||||
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PACK Run Beginner Hill Training London: Surrey Hills | 2021-08-05 13:55 | - | - | ||
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5.0-10.2 km/h PACK Run Beginner Hill Training1800 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 overviewDistance: 6.4 km Zone distributionZ1: 0 m Z2: 0 m Z3: 6400 m Z4: 0 m Z5: 0 m Z6: 0 m
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100%
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0% Author: Ryan Downey Hill Training | |||||
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MoTTIV Ride with Triathlon Taren Watopia: Tick Tock | 2021-08-05 14:00 | 40m | 24 | ||
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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 overviewDuration: 30m Stress points: 24 Zone distributionZ1: 20m Z2: - Z3: - Z4: 10m Z5: - Z6: -
67%
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33%
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0% Author: | |||||
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Lactate Shuttle Innsbruck: Innsbruckring | 2021-08-05 14:05 | 57m | 70 | ||
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1.0-5.0 W/kg Lactate shuttle3min @ 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 overviewDuration: 57m Stress points: 70 Zone distributionZ1: 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! | |||||
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.
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