Zwift route: Watopia » Seaside Sprint

Watopia: Seaside Sprint

Route summary

Distance	6.29 km
Ascent	46.8 m
Lead-in distance	2.96 km
Lead-in ascent	36.5 m
Level required	-
Event only?	Yes

Route map

Elevation profile

Segments on route

	Segment	Type	Direction	Distance (on route)	Average incline
	Sprint	Sprint	Reverse	200 m (6.1 - 6.3 km)	-

Upcoming group workouts on route

Workout	Name	Start	Duration	TSS^[?]
	Ham Sandwich London: Greater London Flat	2021-07-26 13:30	52m	64
1.0-5.0 W/kg Ham Sandwich 5min @ 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 overview Duration: 52m Stress points: 64 Zone distribution Z1: 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... View event on zwift.com
	Monday Run Club Watopia: Chili Pepper Reverse	2021-07-26 13:45	-	-
12.0-14.0 km/h MRC A 1600 m from 70 to 80% 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 1000 m @ 92% of 10k pace 1000 m @ 94% of 10k pace 1000 m from 94 to 80% of 10k pace Workout overview Distance: 10.6 km Zone distribution Z1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m 0% 9% 60% 31% 0% 0% Author: Tim Grose Monday Run Club Group A View event on zwift.com 10.5-12.0 km/h MRC B 1000 m from 70 to 80% 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 1000 m @ 92% of 10k pace 1000 m from 92 to 80% of 10k pace Workout overview Distance: 9 km Zone distribution Z1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m 0% 7% 69% 24% 0% 0% Author: Tim Grose Monday Run Club Group B View event on zwift.com 9.5-10.5 km/h MRC C 1000 m from 75 to 85% of 10k pace 1000 m @ 85% of 10k pace 1000 m @ 87% of 10k pace 1000 m @ 89% of 10k pace 1000 m @ 91% of 10k pace 1000 m @ 93% of 10k pace 1000 m @ 95% of 10k pace 1000 m from 95 to 85% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m 0% 1% 55% 44% 0% 0% Author: Tim Grose Monday Run Club Group C View event on zwift.com 8.0-9.5 km/h MRC D 1000 m from 90 to 94% of 10k pace 1000 m @ 94% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 98% of 10k pace 1000 m @ 100% of 10k pace 1000 m from 100 to 90% of 10k pace Workout overview Distance: 6 km Zone distribution Z1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m 0% 0% 0% 100% 0% 0% Author: Tim Grose Monday Run Club Group D View event on zwift.com
	Lactate Shuttle London: Classique	2021-07-26 14:00	57m	70
1.0-5.0 W/kg Lactate shuttle 3min @ 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 overview Duration: 57m Stress points: 70 Zone distribution Z1: 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! View event on zwift.com
	Macro to Micro London: Classique	2021-07-26 16:20	59m	77
1.0-5.0 W/kg Macro to Micro 8min @ 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 overview Duration: 58m 30s Stress points: 77 Zone distribution Z1: 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. View event on zwift.com
	Monday Run Club Watopia: Chili Pepper Reverse	2021-07-26 16:45	-	-
12.0-14.0 km/h MRC A 1600 m from 70 to 80% 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 1000 m @ 92% of 10k pace 1000 m @ 94% of 10k pace 1000 m from 94 to 80% of 10k pace Workout overview Distance: 10.6 km Zone distribution Z1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m 0% 9% 60% 31% 0% 0% Author: Tim Grose Monday Run Club Group A View event on zwift.com 10.5-12.0 km/h MRC B 1000 m from 70 to 80% 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 1000 m @ 92% of 10k pace 1000 m from 92 to 80% of 10k pace Workout overview Distance: 9 km Zone distribution Z1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m 0% 7% 69% 24% 0% 0% Author: Tim Grose Monday Run Club Group B View event on zwift.com 9.5-10.5 km/h MRC C 1000 m from 75 to 85% of 10k pace 1000 m @ 85% of 10k pace 1000 m @ 87% of 10k pace 1000 m @ 89% of 10k pace 1000 m @ 91% of 10k pace 1000 m @ 93% of 10k pace 1000 m @ 95% of 10k pace 1000 m from 95 to 85% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m 0% 1% 55% 44% 0% 0% Author: Tim Grose Monday Run Club Group C View event on zwift.com 8.0-9.5 km/h MRC D 1000 m from 90 to 94% of 10k pace 1000 m @ 94% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 98% of 10k pace 1000 m @ 100% of 10k pace 1000 m from 100 to 90% of 10k pace Workout overview Distance: 6 km Zone distribution Z1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m 0% 0% 0% 100% 0% 0% Author: Tim Grose Monday Run Club Group D View event on zwift.com
	Cocorico Workouts – Bikes France Yorkshire: Duchy Estate	2021-07-26 16:50	1h	23
1.0-2.5 W/kg Regeneration v1.0 10min from 25 to 50% FTP 10min @ 95rpm, 50% FTP 1min @ 100rpm, 60% FTP 30sec from 60 to 70% FTP 9min @ 95rpm, 50% FTP 1min @ 100rpm, 60% FTP 30sec from 60 to 70% FTP 8min @ 95rpm, 50% FTP 1min @ 100rpm, 60% FTP 30sec from 60 to 70% FTP 7min @ 95rpm, 50% FTP 1min @ 100rpm, 60% FTP 30sec from 60 to 70% FTP 7min 20sec from 50 to 25% FTP Workout overview Duration: 57m 20s Stress points: 23 Zone distribution Z1: 51m Z2: 6m Z3: - Z4: - Z5: - Z6: - 90% 10% 0% 0% 0% 0% Author: BChris Laleau Récupération. Aujourd'hui récupération active : le week-end a été chargé en sorties et en intensité. Du coup aujourdhui séance facile de récupération active! View event on zwift.com
	Rowe & King - Monday Mixer Watopia: Sand And Sequoias	2021-07-26 17:20	40m	33
1.0-5.0 W/kg Monday Mixer March 2021 1min @ 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 4x 10sec @ 200% FTP, 50sec @ 25% FTP 3min @ 33% FTP 3min @ 90% FTP 1min @ 33% FTP 2min @ 90% FTP 1min @ 33% FTP 1min free ride 5min @ 40% FTP Workout overview Duration: 41m Stress points: 33 Zone distribution Z1: 27m Z2: 2m Z3: 2m Z4: 7m Z5: 1m Z6: 2m 67% 5% 5% 17% 2% 4% Author: Courtney Rowe Rowe & King's Monday Mixer is a short but focused session, full of structure. In terms of physical stress - the session is regarded as "moderate" - one that can be completed following a hard Sunday ride, and should not leave your legs too fatigued come Tuesday. This session is regarded as 'High Intensity Interval Training' (HIIT) and fits in perfectly alongside longer endurance rides on the weekend. View event on zwift.com
	Orange Unicorn London: Classique	2021-07-26 18:00	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 overview Duration: 51m Stress points: 58 Zone distribution Z1: 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. View event on zwift.com
	Spaded Sweetie London: Greatest London Flat	2021-07-26 19:20	44m	74
1.0-5.0 W/kg Spaded Sweetie 10min 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 overview Duration: 57m 15s Stress points: 74 Zone distribution Z1: 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! View event on zwift.com
	Monday Run Club Watopia: Chili Pepper Reverse	2021-07-26 19:45	-	-
12.0-14.0 km/h MRC A 1600 m from 70 to 80% 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 1000 m @ 92% of 10k pace 1000 m @ 94% of 10k pace 1000 m from 94 to 80% of 10k pace Workout overview Distance: 10.6 km Zone distribution Z1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m 0% 9% 60% 31% 0% 0% Author: Tim Grose Monday Run Club Group A View event on zwift.com 10.5-12.0 km/h MRC B 1000 m from 70 to 80% 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 1000 m @ 92% of 10k pace 1000 m from 92 to 80% of 10k pace Workout overview Distance: 9 km Zone distribution Z1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m 0% 7% 69% 24% 0% 0% Author: Tim Grose Monday Run Club Group B View event on zwift.com 9.5-10.5 km/h MRC C 1000 m from 75 to 85% of 10k pace 1000 m @ 85% of 10k pace 1000 m @ 87% of 10k pace 1000 m @ 89% of 10k pace 1000 m @ 91% of 10k pace 1000 m @ 93% of 10k pace 1000 m @ 95% of 10k pace 1000 m from 95 to 85% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m 0% 1% 55% 44% 0% 0% Author: Tim Grose Monday Run Club Group C View event on zwift.com 8.0-9.5 km/h MRC D 1000 m from 90 to 94% of 10k pace 1000 m @ 94% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 98% of 10k pace 1000 m @ 100% of 10k pace 1000 m from 100 to 90% of 10k pace Workout overview Distance: 6 km Zone distribution Z1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m 0% 0% 0% 100% 0% 0% Author: Tim Grose Monday Run Club Group D View event on zwift.com
	Bonbon London: Greater London Flat	2021-07-26 20:30	40m	52
1.0-5.0 W/kg Bonbon 5min @ 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 overview Duration: 40m Stress points: 52 Zone distribution Z1: 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. View event on zwift.com
	Fearless Ladder for a Faster 5k Paris: Champs-Élysées	2021-07-26 20:30	-	-
4.8-14.5 km/h Fearless Ladder for a Faster 5K 400 m from 45 to 56% of 1mi pace 800 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 1000 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 1200 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 1600 m @ 100% of 1mi pace 400 m @ 51% of 1mi pace 400 m from 45 to 23% of 1mi pace Workout overview Distance: 7 km Zone distribution Z1: 2327 m Z2: 73 m Z3: 0 m Z4: 0 m Z5: 4600 m Z6: 0 m 33% 1% 0% 0% 66% 0% Author: Team Fearless Fearless Ladder workout. Ladder workouts are just like a ladder where each interval goes up and gets progressively tougher. View event on zwift.com
	The Grind Finale London: Greatest London Flat	2021-07-26 21:20	49m	37
1.0-5.0 W/kg The 'Grind' Finale 10min 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 overview Duration: 49m 10s Stress points: 37 Zone distribution Z1: 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. Mountain biking generally involves far more variations in effort compared with road riding - so plenty of surges and time spent being over geared! We also spend a lot of time 'on and off' the power, so short spells going hard to get over an obstacle, followed by a freewheel or very low power on a descent or little dip. We touch upon all of these aspects in todays session, as we start off alternating every 30 seconds between riding hard at a low cadence, and riding easy - as if we are riding through an undulating single track. Then we make a ramp in effort, which finishes with a 30 second near max effort up a steep, rocky banking! View event on zwift.com
	Ascenders Team Steady States Training London: Greater London Flat	2021-07-26 21:30	1h	67
3.0-3.2 W/kg FTP Builder 6x3 5min from 43 to 68% FTP 5min from 49 to 73% FTP 1min @ 55% FTP 2min from 82 to 68% FTP 2min from 87 to 73% FTP 1min @ 55% FTP 2min from 91 to 77% FTP 1min @ 55% FTP 6x 30sec @ 100% FTP, 20sec @ 59% FTP 2min @ 52% FTP 1min @ 82% FTP 1min @ 100% FTP 1min @ 87% FTP 1min @ 52% FTP 1min @ 87% FTP 1min @ 98% FTP 1min @ 104% FTP 1min 15sec @ 53% FTP 1min @ 107% FTP 1min @ 100% FTP 1min @ 87% FTP 1min 30sec @ 52% FTP 1min @ 100% FTP 1min @ 112% FTP 1min @ 91% FTP 1min 30sec @ 52% FTP 1min @ 87% FTP 1min @ 102% FTP 1min @ 114% FTP 1min 30sec @ 52% FTP 1min @ 123% FTP 1min @ 87% FTP 1min @ 127% FTP 9min 15sec from 71 to 43% FTP Workout overview Duration: 1h Stress points: 67 Zone distribution Z1: 25m Z2: 10m Z3: 10m Z4: 10m Z5: 3m Z6: 2m 42% 16% 17% 17% 5% 3% Author: M.AllenCoaching This one hour session is designed to help improve your FTP. The main set is 6x3 minutes each with its own variation within the 3 minute segments. All will have at least some of the 3-minutes that are above your current FTP. Resetting the bar! Stress Points are 67. View event on zwift.com
	Monday Run Club Watopia: Chili Pepper Reverse	2021-07-26 21:45	-	-
12.0-14.0 km/h MRC A 1600 m from 70 to 80% 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 1000 m @ 92% of 10k pace 1000 m @ 94% of 10k pace 1000 m from 94 to 80% of 10k pace Workout overview Distance: 10.6 km Zone distribution Z1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m 0% 9% 60% 31% 0% 0% Author: Tim Grose Monday Run Club Group A View event on zwift.com 10.5-12.0 km/h MRC B 1000 m from 70 to 80% 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 1000 m @ 92% of 10k pace 1000 m from 92 to 80% of 10k pace Workout overview Distance: 9 km Zone distribution Z1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m 0% 7% 69% 24% 0% 0% Author: Tim Grose Monday Run Club Group B View event on zwift.com 9.5-10.5 km/h MRC C 1000 m from 75 to 85% of 10k pace 1000 m @ 85% of 10k pace 1000 m @ 87% of 10k pace 1000 m @ 89% of 10k pace 1000 m @ 91% of 10k pace 1000 m @ 93% of 10k pace 1000 m @ 95% of 10k pace 1000 m from 95 to 85% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m 0% 1% 55% 44% 0% 0% Author: Tim Grose Monday Run Club Group C View event on zwift.com 8.0-9.5 km/h MRC D 1000 m from 90 to 94% of 10k pace 1000 m @ 94% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 98% of 10k pace 1000 m @ 100% of 10k pace 1000 m from 100 to 90% of 10k pace Workout overview Distance: 6 km Zone distribution Z1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m 0% 0% 0% 100% 0% 0% Author: Tim Grose Monday Run Club Group D View event on zwift.com
	Uphill Battle London: Classique	2021-07-26 22:20	56m	69
1.0-5.0 W/kg Uphill Battle 10min @ 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 overview Duration: 56m Stress points: 69 Zone distribution Z1: 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! View event on zwift.com
	VO2 Max -3 Minute London: Greatest London Flat	2021-07-26 23:10	55m	63
1.0-5.0 W/kg VO2 Max - 3 min 8min @ 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 overview Duration: 55m Stress points: 63 Zone distribution Z1: 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'! View event on zwift.com
	Monday Run Club Watopia: Chili Pepper Reverse	2021-07-26 23:45	-	-
12.0-14.0 km/h MRC A 1600 m from 70 to 80% 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 1000 m @ 92% of 10k pace 1000 m @ 94% of 10k pace 1000 m from 94 to 80% of 10k pace Workout overview Distance: 10.6 km Zone distribution Z1: 0 m Z2: 960 m Z3: 6354 m Z4: 3286 m Z5: 0 m Z6: 0 m 0% 9% 60% 31% 0% 0% Author: Tim Grose Monday Run Club Group A View event on zwift.com 10.5-12.0 km/h MRC B 1000 m from 70 to 80% 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 1000 m @ 92% of 10k pace 1000 m from 92 to 80% of 10k pace Workout overview Distance: 9 km Zone distribution Z1: 0 m Z2: 600 m Z3: 6233 m Z4: 2167 m Z5: 0 m Z6: 0 m 0% 7% 69% 24% 0% 0% Author: Tim Grose Monday Run Club Group B View event on zwift.com 9.5-10.5 km/h MRC C 1000 m from 75 to 85% of 10k pace 1000 m @ 85% of 10k pace 1000 m @ 87% of 10k pace 1000 m @ 89% of 10k pace 1000 m @ 91% of 10k pace 1000 m @ 93% of 10k pace 1000 m @ 95% of 10k pace 1000 m from 95 to 85% of 10k pace Workout overview Distance: 8 km Zone distribution Z1: 0 m Z2: 100 m Z3: 4400 m Z4: 3500 m Z5: 0 m Z6: 0 m 0% 1% 55% 44% 0% 0% Author: Tim Grose Monday Run Club Group C View event on zwift.com 8.0-9.5 km/h MRC D 1000 m from 90 to 94% of 10k pace 1000 m @ 94% of 10k pace 1000 m @ 96% of 10k pace 1000 m @ 98% of 10k pace 1000 m @ 100% of 10k pace 1000 m from 100 to 90% of 10k pace Workout overview Distance: 6 km Zone distribution Z1: 0 m Z2: 0 m Z3: 0 m Z4: 6000 m Z5: 0 m Z6: 0 m 0% 0% 0% 100% 0% 0% Author: Tim Grose Monday Run Club Group D View event on zwift.com
	VO2 Max 40/20 London: Greatest London Flat	2021-07-27 00:20	48m	53
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 overview Duration: 48m Stress points: 53 Zone distribution Z1: 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. View event on zwift.com
	Fearless Ladder for a Faster 5k Paris: Champs-Élysées	2021-07-27 00:30	-	-
0.0-0.0 km/h Fearless Fartleks 5min @ 60% of 1mi pace 21min @ 76% of 1mi pace 3x 5min @ 100% of 1mi pace, 3min @ 55% of 1mi pace 5min @ 74% of 1mi pace 5min @ 60% of 1mi pace Workout overview Distance: 3.6 km Zone distribution Z1: 0 m Z2: 1140 m Z3: 1560 m Z4: 0 m Z5: 900 m Z6: 0 m 0% 32% 43% 0% 25% 0% Author: Team Fearless Fearless Fartlek. Fartlek, which means speed play in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training is simply defined as periods of fast running intermixed with periods of slower running. For some people, this could be a mix of jogging and sprinting, but for beginners it could be walking with jogging sections added in when possible. View event on zwift.com
	Amalgam London: Greatest London Flat	2021-07-27 01:20	51m	63
1.0-5.0 W/kg Amalgam 5min @ 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 overview Duration: 51m Stress points: 63 Zone distribution Z1: 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! View event on zwift.com
	Half & Full Ironman with Beyond The Line (Euro) Watopia: Muir And The Mountain	2021-07-27 05:30	1h 30m	99
1.0-5.0 W/kg 15x1min @FTP + 15min @IM TXF 8min @ 80rpm, from 50 to 70% FTP 5min @ 70% FTP 3min @ 80% FTP 1min @ 90% FTP 1min @ 100% FTP 3min @ 55% FTP 15x 1min @ 65rpm, 100% FTP, 2min @ 75rpm, 80% FTP 4min @ 50% FTP 15min @ 75rpm, 80% FTP 5min from 70 to 50% FTP Workout overview Duration: 1h 30m Stress points: 99 Zone distribution Z1: 14m Z2: 12m Z3: 48m Z4: 17m Z5: - Z6: - 15% 13% 53% 19% 0% 0% Author: Olivier Baillet @ Beyond The Line 15x (1min @FTP @65RPM, 2min @low IM) Low cadence View event on zwift.com
	BCN Turbo Tuesday Paris: Champs-Élysées	2021-07-27 06:10	1h	78
2.5-3.1 W/kg Pyramid & 20/40s 5min @ 50% FTP 3min @ 55% FTP 2min @ 60% FTP 5min @ 98% FTP 3min @ 60% FTP 3min @ 115% FTP 2min @ 60% FTP 1min @ 145% FTP 3min @ 60% FTP 1min @ 145% FTP 2min @ 60% FTP 3min @ 115% FTP 3min @ 60% FTP 5min @ 98% FTP 5min @ 60% FTP 6x 20sec @ 155% FTP, 40sec @ 60% FTP 5min @ 50% FTP 3min @ 50% FTP Workout overview Duration: 1h Stress points: 78 Zone distribution Z1: 16m Z2: 24m Z3: - Z4: 10m Z5: 6m Z6: 4m 27% 40% 0% 17% 10% 7% Author: View event on zwift.com
	Ham Sandwich France: R.G.V.	2021-07-27 06:20	52m	64
1.0-5.0 W/kg Ham Sandwich 5min @ 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 overview Duration: 52m Stress points: 64 Zone distribution Z1: 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... View event on zwift.com
	Lactate Shuttle France: R.G.V.	2021-07-27 06:50	57m	70
1.0-5.0 W/kg Lactate shuttle 3min @ 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 overview Duration: 57m Stress points: 70 Zone distribution Z1: 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! View event on zwift.com
	Macro to Micro France: Douce France	2021-07-27 07:20	59m	77
1.0-5.0 W/kg Macro to Micro 8min @ 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 overview Duration: 58m 30s Stress points: 77 Zone distribution Z1: 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. View event on zwift.com
	RCC Global Club Ride Watopia: Road to Ruins	2021-07-27 08:00	45m	46
1.0-5.0 W/kg RCC Global Club Ride Jan 2021 6min from 35 to 95% FTP 2min @ 50% FTP 3x 20sec @ 110% FTP, 1min 40sec @ 76% FTP 1min free ride 3min @ 50% FTP 3x 20sec @ 110% FTP, 1min 40sec @ 76% FTP 1min free ride 3min @ 50% FTP 3x 20sec @ 110% FTP, 1min 40sec @ 76% FTP 1min free ride 3min @ 50% FTP 3x 20sec @ 110% FTP, 1min 40sec @ 76% FTP 1min free ride 5min from 65 to 35% FTP Workout overview Duration: 50m Stress points: 46 Zone distribution Z1: 18m Z2: 2m Z3: 25m Z4: 1m Z5: 4m Z6: - 35% 5% 51% 1% 8% 0% Author: M.Rowe (Rowe & King) Todays workout contains 4 x 6 minute blocks of Zone 3, with some surges thrown in for good measure! The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block are only 20 seconds long, but at 110% of FTP so require a focused increase in effort. At the end of each 6 minute block, there is a 1 minute 'Free Ride' - this is your chance to turn an endurance based session in to something special! Come event day or when riding with friends, it's likely you want some more power for that final sprint to the cafe right? Give it 100% in each 60 second Free Ride section to help you become more explosive! View event on zwift.com
	Orange Unicorn France: Douce France	2021-07-27 08:20	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 overview Duration: 51m Stress points: 58 Zone distribution Z1: 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. View event on zwift.com
	Coeur Velo Weekly Interval Session Watopia: Sand And Sequoias	2021-07-27 10:00	1h	60
1.0-5.0 W/kg 7.27.21 Whoa...ok 3min @ 40% FTP 3min @ 50% FTP 3min @ 60% FTP 3min @ 70% FTP 2min @ 80% FTP 2min @ 40% FTP 4x 20sec @ 120% FTP, 40sec @ 40% FTP 2min @ 40% FTP 2min @ 110% FTP 2min @ 40% FTP 4min @ 90% FTP 1min @ 40% FTP 3min @ 95% FTP 1min @ 40% FTP 2min @ 100% FTP 1min @ 40% FTP 1min @ 105% FTP 1min @ 40% FTP 3min @ 40% FTP 4min @ 90% FTP 1min @ 40% FTP 3min @ 95% FTP 1min @ 40% FTP 2min @ 100% FTP 1min @ 40% FTP 1min @ 105% FTP 1min @ 40% FTP 3min from 50 to 30% FTP Workout overview Duration: 1h Stress points: 60 Zone distribution Z1: 29m Z2: 6m Z3: 2m Z4: 18m Z5: 4m Z6: 1m 48% 10% 3% 30% 7% 2% Author: Jess Smith (via TrainingPeaks) 15min warmup – building from 40% to 80% of FTP (or building to about 70% PE) 2min really easy 40% FTP (<50% PE) 4 x 20 sec HARD 110% FTP (95%+ PE), 40 sec easy 40% FTP (<50% PE) 2min really easy 40% FTP (<50% PE) 2min HARD @ 110% FTP (05% PE) 2min really easy 40% FTP (<50% PE) 2 rounds: 4min @ 90% FTP (75% PE) 1min really easy 40% FTP (<50% PE) 3min @ 95% FTP (80% PE) 1min really easy 40% FTP (<50% PE) 2min @ 100% FTP (85% PE) 1min really easy 40% FTP (<50% PE) 1min @ 105% FTP (90% PE) 1min really easy 40% FTP (<50% PE) Extra 3min really easy 40% FTP (<50% PE) View event on zwift.com
	Slowtwitch Indoors: Ride Of The Valkyries Workout (Women Only) Makuri Islands: Kappa Quest	2021-07-27 10:00	1h	64
1.0-5.0 W/kg Mind Over Legs (7/27) 5min @ 50% FTP 2min @ 65% FTP 2min @ 80% FTP 2min @ 95% FTP 5min @ 50% FTP 2x 2min @ 90% FTP, 1min @ 105% FTP 5min @ 50% FTP 2x 2min @ 90% FTP, 1min @ 105% FTP 5min @ 50% FTP 2x 2min @ 90% FTP, 1min @ 105% FTP 5min @ 50% FTP 2x 2min @ 90% FTP, 1min @ 105% FTP 5min from 60 to 40% FTP Workout overview Duration: 1h Stress points: 64 Zone distribution Z1: 30m Z2: 2m Z3: 2m Z4: 18m Z5: 8m Z6: - 50% 3% 3% 30% 13% 0% Author: Rob Piperno (via TrainingPeaks) View event on zwift.com
	Film My Run 500 with Stephen Cousins France: Ven-Top	2021-07-27 10:35	-	-
5.0-15.0 km/h Film My Run 500 400 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 overview Distance: 4.2 km Zone distribution Z1: 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 View event on zwift.com
	Spaded Sweetie France: R.G.V.	2021-07-27 11:05	44m	74
1.0-5.0 W/kg Spaded Sweetie 10min 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 overview Duration: 57m 15s Stress points: 74 Zone distribution Z1: 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! View event on zwift.com
	RCC Global Club Ride France: Petit Boucle	2021-07-27 12:00	45m	46
1.0-5.0 W/kg RCC Global Club Ride Jan 2021 6min from 35 to 95% FTP 2min @ 50% FTP 3x 20sec @ 110% FTP, 1min 40sec @ 76% FTP 1min free ride 3min @ 50% FTP 3x 20sec @ 110% FTP, 1min 40sec @ 76% FTP 1min free ride 3min @ 50% FTP 3x 20sec @ 110% FTP, 1min 40sec @ 76% FTP 1min free ride 3min @ 50% FTP 3x 20sec @ 110% FTP, 1min 40sec @ 76% FTP 1min free ride 5min from 65 to 35% FTP Workout overview Duration: 50m Stress points: 46 Zone distribution Z1: 18m Z2: 2m Z3: 25m Z4: 1m Z5: 4m Z6: - 35% 5% 51% 1% 8% 0% Author: M.Rowe (Rowe & King) Todays workout contains 4 x 6 minute blocks of Zone 3, with some surges thrown in for good measure! The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block are only 20 seconds long, but at 110% of FTP so require a focused increase in effort. At the end of each 6 minute block, there is a 1 minute 'Free Ride' - this is your chance to turn an endurance based session in to something special! Come event day or when riding with friends, it's likely you want some more power for that final sprint to the cafe right? Give it 100% in each 60 second Free Ride section to help you become more explosive! View event on zwift.com
	Bonbon France: R.G.V.	2021-07-27 12:35	40m	52
1.0-5.0 W/kg Bonbon 5min @ 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 overview Duration: 40m Stress points: 52 Zone distribution Z1: 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. View event on zwift.com
	Tower 26 Group Workout Watopia: Jungle Circuit	2021-07-27 12:45	1h 2m	84
1.0-5.0 W/kg Tower 26 Week 19: Madelines Circuit 3min from 35 to 55% FTP 1min @ 60% FTP 1min @ 70% FTP 1min @ 80% FTP 1min @ 90% FTP 1min @ 90% FTP 1min @ 80% FTP 1min @ 70% FTP 1min @ 60% FTP 3min @ 55% FTP 1min @ 110rpm, 115% FTP 1min @ 105rpm, 110% FTP 1min @ 100rpm, 105% FTP 1min @ 95rpm, 100% FTP 1min @ 90rpm, 95% FTP 1min @ 85rpm, 90% FTP 1min @ 80rpm, 85% FTP 1min @ 75rpm, 80% FTP 2min @ 55% FTP 1min @ 75rpm, 80% FTP 1min @ 80rpm, 85% FTP 1min @ 85rpm, 90% FTP 1min @ 90rpm, 95% FTP 1min @ 95rpm, 100% FTP 1min @ 100rpm, 105% FTP 1min @ 105rpm, 110% FTP 1min @ 110rpm, 115% FTP 4min @ 55% FTP 1min @ 110rpm, 115% FTP 1min @ 105rpm, 110% FTP 1min @ 100rpm, 105% FTP 1min @ 95rpm, 100% FTP 1min @ 90rpm, 95% FTP 1min @ 85rpm, 90% FTP 1min @ 80rpm, 85% FTP 1min @ 75rpm, 80% FTP 2min @ 55% FTP 1min @ 75rpm, 80% FTP 1min @ 80rpm, 85% FTP 1min @ 85rpm, 90% FTP 1min @ 90rpm, 95% FTP 1min @ 95rpm, 100% FTP 1min @ 100rpm, 105% FTP 1min @ 105rpm, 110% FTP 1min @ 110rpm, 115% FTP 4min @ 55% FTP 4x 30sec @ 125% FTP, 30sec @ 55% FTP 3min from 55 to 35% FTP Workout overview Duration: 1h 5m Stress points: 84 Zone distribution Z1: 23m Z2: 4m Z3: 16m Z4: 8m Z5: 12m Z6: 2m 35% 6% 25% 12% 18% 3% Author: Jim Lubinski (Tower 26) This weeks Tower 26 workout focuses on decreasing into increasing power pyramids. Grab your towel, fill your water bottle, and get ready to work! Workout prepared by: Professional triathlete and endurance coach, Jim Lubinski Be Race Ready with Tower 26 We provide swim, bike, run and triathlon coaching, to Los Angeles participants and online enthusiasts of all levels. Learn more at tower26.com 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.

Watopia: Seaside Sprint

Route summary

Route map

Elevation profile

Segments on route

Upcoming group workouts on route

Ham Sandwich

Workout overview

Zone distribution

MRC A

Workout overview

Zone distribution

MRC B

Workout overview

Zone distribution

MRC C

Workout overview

Zone distribution

MRC D

Workout overview

Zone distribution

Lactate shuttle

Workout overview

Zone distribution

Macro to Micro

Workout overview

Zone distribution

MRC A

Workout overview

Zone distribution

MRC B

Workout overview

Zone distribution

MRC C

Workout overview

Zone distribution

MRC D

Workout overview

Zone distribution

Regeneration v1.0

Workout overview

Zone distribution

Monday Mixer March 2021

Workout overview

Zone distribution

Orange Unicorn (Short)

Workout overview

Zone distribution

Spaded Sweetie

Workout overview

Zone distribution

MRC A

Workout overview

Zone distribution

MRC B

Workout overview

Zone distribution

MRC C

Workout overview

Zone distribution

MRC D

Workout overview

Zone distribution

Bonbon

Workout overview

Zone distribution

Fearless Ladder for a Faster 5K

Workout overview

Zone distribution

The 'Grind' Finale

Workout overview

Zone distribution

FTP Builder 6x3

Workout overview

Zone distribution

MRC A

Workout overview

Zone distribution

MRC B

Workout overview