| Distance | 34.62 km / 21.51 mi |
| Elevation gain | 755.1 m / 2477.5 ft |
| Lead-in distance | 3.08 km / 1.91 mi |
| Lead-in elevation gain | 8.3 m / 27.2 ft |
| XP | 700 |
| Difficulty | 4/5 |
| Level required | 10 |
| Event only? | No |
| Segment | Type | Direction | Distance (on route) | Average incline | |
|---|---|---|---|---|---|
| Stoneway Sprint | Sprint | Reverse | 400 m (2.2 - 2.6 km) | 0.42% | |
| Mayan Mountainside KOM | Climb | Forward | 2 km (3.5 - 5.5 km) | 3.09% | |
| Itza KOM | Climb | Forward | 3.75 km (6.1 - 9.9 km) | 1.99% | |
| The Grade | Sprint | Reverse | 61 m (27.6 - 27.6 km) | 0.25% | |
| Acropolis Sprint | Sprint | Reverse | 450 m (34 - 34.4 km) | -1.1% |
| Workout | Name | Start | Duration | TSS[?] | Groups[?] |
|---|---|---|---|---|---|
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
|
Workout 5 | Endurance Elevator | Zwift Camp: Baseline Watopia: Mayan Mash Watopia: Mayan 8 | 33m-59m | 74 | |||
1.0-5.0 W/kg,
Watopia:
Mayan Mash
Endurance Elevator10min from 30 to 75% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 10min @ 90rpm, 100% FTP 4min @ 85rpm, 55% FTP 3min @ 85rpm, from 91 to 97% FTP 3min @ 80rpm, from 97 to 103% FTP 3min @ 75rpm, from 103 to 109% FTP 4min @ 85rpm, 55% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 2min @ 90rpm, 100% FTP 1min @ 70rpm, 100% FTP 4min @ 100rpm, 100% FTP 7min from 65 to 45% FTP
Workout overviewDuration: 59m 30s Stress points: 74 Zone distributionZ1: 24m Z2: 5m Z3: - Z4: 28m Z5: 3m Z6: 1m
40%
9%
0%
46%
4%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. If you want to ride longer, this is your go-to workout. 6min from 40 to 70% FTP 30sec @ 95rpm, 100% FTP 30sec @ 85rpm, 50% FTP 30sec @ 100rpm, 110% FTP 30sec @ 85rpm, 50% FTP 30sec @ 105rpm, 120% FTP 3min @ 85rpm, 50% FTP 8min @ 90rpm, 92% FTP 3min @ 85rpm, 50% FTP 2min @ 85rpm, from 90 to 95% FTP 2min @ 80rpm, from 95 to 100% FTP 2min @ 75rpm, from 100 to 105% FTP 5min from 65 to 45% FTP
Workout overviewDuration: 33m 30s Stress points: 37 Zone distributionZ1: 15m Z2: 3m Z3: - Z4: 14m Z5: 1m Z6: 1m
44%
10%
0%
43%
2%
1% Author: Shayne Gaffney This workout is designed to build your endurance through a series of efforts at varying intensities and cadences, challenging both your aerobic and muscular systems within a concise timeframe. | |||||
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.