Zwift route: Watopia » The Uber Pretzel

Watopia: The Uber Pretzel

Route summary

Distance	128.3 km
Ascent	2379.9 m
Lead-in distance	0.52 km
Lead-in ascent	1.1 m
XP	2560
Difficulty	5/5
Level required	6
Event only?	No

Route map

Elevation profile

Segments on route

Segment	Type	Direction	Distance (on route)	Average incline
Epic KOM / Epic QOM	Climb	Forward	9.49 km (4.5 - 13.9 km)	4%
Volcano KOM / Volcano QOM	Climb	Forward	3.75 km (42.5 - 46.2 km)	3.2%
Sprint	Sprint	Reverse	200 m (54.1 - 54.3 km)	-
Fuego Flats Reverse	Segment	Reverse	7.1 km (63 - 70.1 km)	-
Zwift KOM / Zwift QOM	Climb	Reverse	2.4 km (80.2 - 82.7 km)	2%
Fuego Flats	Sprint	Forward	496 m (87.9 - 88.4 km)	-
Sprint	Sprint	Reverse	200 m (104.7 - 104.9 km)	-
Alpe du Zwift	Climb	Forward	12.44 km (116.2 - 128.4 km)	8.5%

Upcoming group workouts on route

Workout	Name	Start	Duration	TSS^[?]	Groups^[?]
	Endure IQ Training Squad Session Watopia: The Uber Pretzel		4h 43m	245
1.0-5.0 W/kg, Watopia: The Uber Pretzel B INDOOR ENDURANCE+ Z2 steps with strength stets of 1min L3b/L4 LONG 15min from 46 to 60% FTP 3x 5min @ 79% FTP, 1min @ 36% FTP 5x 1min @ 60rpm, 100% FTP, 1min @ 60rpm, 46% FTP 10min @ 67% FTP 5min @ 75% FTP 5min @ 75% FTP 5min @ 45% FTP 5x 1min @ 60rpm, 100% FTP, 1min @ 60rpm, 46% FTP 10min @ 67% FTP 5min @ 75% FTP 5min @ 75% FTP 5min @ 45% FTP 5x 1min @ 60rpm, 100% FTP, 1min @ 60rpm, 46% FTP 10min @ 67% FTP 5min @ 75% FTP 5min @ 75% FTP 5min @ 45% FTP 5x 1min @ 60rpm, 100% FTP, 1min @ 60rpm, 46% FTP 10min @ 67% FTP 5min @ 75% FTP 5min @ 75% FTP 5min @ 45% FTP 5x 1min @ 60rpm, 100% FTP, 1min @ 60rpm, 46% FTP 10min @ 67% FTP 5min @ 75% FTP 5min @ 75% FTP 5min @ 45% FTP 5x 1min @ 60rpm, 100% FTP, 1min @ 60rpm, 46% FTP 10min @ 67% FTP 5min @ 75% FTP 5min @ 75% FTP 5min @ 45% FTP 5x 1min @ 60rpm, 100% FTP, 1min @ 60rpm, 46% FTP 10min @ 67% FTP 5min @ 75% FTP 5min @ 75% FTP 5min @ 45% FTP 5min @ 45% FTP Workout overview Duration: 4h 43m Stress points: 245 Zone distribution Z1: 1h 33m Z2: 2h 20m Z3: 15m Z4: 35m Z5: - Z6: - 33% 49% 5% 12% 0% 0% Author: Endure IQ SESSION FOCUS The focus of this, indoor, endurance+ ride, is to complete an extended duration steady-state focussed blocks of riding in Z2 after a shorter strength stimulus sets submaximal, 90-100% L3b/L4. This approach can provide beneficial stimuli for endurance, fat burning and durability. These workouts should be done in ERG mode but let HR be your guide for Zone 2 intervals, keeping bellow your zone 2 HR limit. For strength sets let ERG control your power in this targeted zone, these may take your HR in to Z3. From a physiological perspective, these sessions help promote fat oxidation, and structural changes at a muscular level, such as increased mitochondrial content and capillarizatio n while providing a strong muscular endurance/ durability component as well. WARM-UP: Progressive for 15 min STRENGTH STIMULUS SET: 5x 1min @ L3b progressing to L4 5min easy MAIN SET: 20min intensity L2 with cadence challenges Repeat 2-6x COOLDOWN: 5 min ---------------------------------------------------------------------------------- What nutrition should I take on for these sessions? * Unless very long, these sessions do not require specific extra prior carbohydrate feeding. * Make sure to begin the session well-hydrated, and it is a good idea to keep drinking throughout these sessions, although there is no need to drink beyond thirst or to your sweat rate. * To help maintain energy balance, you may consider taking in some calories during these sessions, particularly when the sessions are long (>2-2.5 hours). However, avoid carbohydrates and refined sugars. For these sessions, fat and protein-based fuel sources are recommended. 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.

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.