Warm up: (18 mins) 6 mins easy spin, gradually increase effort 5 mins gradually increase power each minute to reach 100% FTP, HR Z4. 5 mins easy spin, 55% FTP, HR Z1. - - - Main set: 5' HARD effort, with 1 minute easy spin (little ring) recovery. 10' HARD effort, with 2 minutes easy spin (little ring) recovery. 10' HARD effort, with 2 minutes easy spin (little ring) recovery. 5' HARD effort, with 1 minute easy spin (little ring) recovery. Efforts in aero position if possible.
- - - Power meter users: HARD efforts at 100% FTP for each interval. Use power as your key metric, even if you are also using a heart rate monitor. - - If you do not have a power meter, we recommend using a smart trainer / Wattbike if possible, or completing your sessions in Zwfit with zPower virtual power. - - - Non power meter users: Complete session with HARD efforts in HR zone 4. - - - - Easy spin cool down for the rest of the session.
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.