Mixed interval session focusing on VO2 intervals and a block of spiked sweet spot. Working on strength, strength endurance as well as shorter anaerobic efforts.
Start with 5 mins spinning easy, 5 min ramp to threshold and then 6 mins Zone 2, spinning at 85+rpm. You should be fully warmed up before we start our intervals.
The first block is 3x3 mins at VO2 max. Natural cadence throughout, keep pedalling smooth and steady. Recover for 3 mins between each effort.
6 minute block at zone 2 spinning at 85+rpm.
12 minute block of spiked sweet spot - 2:50 at sweet spot and 10s fast leg, high power spikes at the end of each 3rd minute.
Mixed interval session focusing on VO2 intervals and a block of spiked sweet spot. Working on strength, strength endurance as well as shorter anaerobic efforts.
Start with 5 mins spinning easy, 5 min ramp to threshold and then 6 mins Zone 2, spinning at 85+rpm. You should be fully warmed up before we start our intervals.
The first block is 3x3 mins at VO2 max. Natural cadence throughout, keep pedalling smooth and steady. Recover for 3 mins between each effort.
6 minute block at zone 2 spinning at 85+rpm.
12 minute block of spiked sweet spot - 2:50 at sweet spot and 10s fast leg, high power spikes at the end of each 3rd minute.
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.