Watopia: Tick Tock

Distance
16.86 km
Ascent
53.1 m
Lead-in distance
2.36 km
Lead-in ascent
6.2 m
Level required
-
Event only?
No
0 m 50 m 100 m 150 m 200 m 0 km 3.4 km 6.7 km 10.1 km 13.5 km 16.9 km Fuego Flats 496 m

Segments on route

SegmentTypeDirectionDistance (on route)Average incline
Fuego FlatsSprintForward496 m (16.4 - 16.9 km)-

Upcoming group workouts on route

WorkoutNameStartDurationTSS[?]Groups[?]
ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 07:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 07:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 10:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 10:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

Dusk Patrol Run
Tick Tock
2020-10-01 13:001h-
13.7-13.7 km/h

Dusk Patrol 10x 4min Speed Intervals

Workout overview

Distance: 4.2 km

Zone distribution

Z1: 20m

Z2: 10m

Z3: -

Z4: -

Z5: 36m

Z6: 4m

29%
14%
0%
0%
51%
6%

Author: Zwift

Welcome to the Dusk Patrol Speed Repeat Intervals. This is a 60 minute starting with a 10 min warmup followed by 10 four minute 95% effort intervals. After each 4 minute effort you will rest for two minutes. The rest should be either a walk or a brisk jog to allow your body to recover and be ready to go again. This workout is setup similar to the famous Yasso workout, but modified to work on Zwift in a group setting. Enjoy.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 14:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 14:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 16:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 16:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 19:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 19:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

Chicks Who Ride Bikes Group Ride
Tick Tock
2020-10-01 20:3050m45
1.2-1.7 W/kg

CWRB Friyay Workout

Workout overview

Duration: 48m

Stress points: 45

Zone distribution

Z1: 30m

Z2: 2m

Z3: -

Z4: 14m

Z5: 2m

Z6: -

62%
5%
0%
29%
4%
0%

Author: C.Taylor [RSH]

This morning is a Chicks Who Ride Bikes Friyay Workout designed to introduce us to workouts on Zwift and the benefits which come from training in specific zones. This workout is a great all round workout, where we will work across a variety of zones, but keeping mostly under our thresholds. After all, it is friyay!

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 22:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-01 22:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-02 01:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-02 01:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-02 04:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-02 04:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-02 06:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-02 06:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-02 08:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

View event on zwift.com

ZA Road WO #1 - Aerobic Power
Tick Tock
2020-10-02 08:00-68
1.0-5.0 W/kg

1. Aerobic Power

Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 20m

Z2: 12m

Z3: 13m

Z4: 10m

Z5: 4m

Z6: 1m

33%
20%
22%
17%
7%
2%

Author: Zwift Academy Coaches

Welcome to Zwift Academy 2020! Training begins by building your endurance, an essential skill for every level rider–from the recreational to the elite pro. Plan on hard efforts for durations lasting 5-8min. These are considered long intervals, so pacing is critical to complete it to the best of your ability. Longer intervals help develop your threshold power.

We want to push your FTP (Functional Threshold Power) to its limit today, bringing you to a level just above your Threshold effort and ask you to ride at this power for a total of 18min. This session will take the focus and effort of a Time Trial to push your aerobic power to a sustained limit.

To make sure we use as much of the aerobic pathways as possible for your energy production, depletion efforts at the start will reduce the reliance on any anaerobic contribution.

We then move into 2x5min efforts just above your FTP with minimal recovery. This is followed by an 8min all-out effort, which will require adequate pacing if you are to reach your potential. Anyone with a solid aerobic engine will be aiming for 100% FTP. Those with excellent lactate clearance capabilities will be close to 105% of FTP, and elite riders are expected to be riding between 105-110%. The priority is pacing your last 8min to a sustained effort, where you'll want to give it EVERYTHING you have.

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.