Zwift route: Watopia » Volcano Flat

Watopia: Volcano Flat

Route summary

Distance	12.35 km
Ascent	49.9 m
Lead-in distance	0.49 km
Lead-in ascent	0.7 m
Level required	-
Event only?	No
Reverse direction	Volcano Flat Reverse

Route map

Elevation profile

Segments on route

No segments on route.

Upcoming group workouts on route

Workout	Name	Start	Duration	TSS^[?]
	Macro to Micro Yorkshire: Queen's Highway	2021-07-24 21:15	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
	Orange Unicorn Yorkshire: Queen's Highway	2021-07-24 22:00	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
	Norseman Festival of Climbing \| Bike Workout 4 Watopia: Figure 8	2021-07-24 23:00	1h 9m	75
1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 4 \| Strength Endurance Plus 8min from 48 to 68% FTP 2min @ 74% FTP 1min @ 45% FTP 2min @ 84% FTP 1min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 7min from 68 to 48% FTP Workout overview Duration: 1h 9m Stress points: 75 Zone distribution Z1: 19m Z2: 8m Z3: 30m Z4: 12m Z5: - Z6: - 28% 12% 43% 17% 0% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	Paceline Work Yorkshire: Queen's Highway	2021-07-24 23:10	38m	41
1.0-5.0 W/kg Paceline Work 5min @ 90rpm, from 40 to 75% FTP 3x 30sec @ 105rpm, 105% FTP, 30sec @ 85rpm, 65% FTP 2min @ 85rpm, 50% FTP 30sec @ 100rpm, from 110 to 120% FTP 5min @ 90rpm, 95% FTP 30sec @ 90rpm, 53% FTP 30sec @ 100rpm, from 120 to 110% FTP 5min @ 90rpm, 65% FTP 30sec @ 100rpm, from 110 to 120% FTP 5min @ 90rpm, 95% FTP 30sec @ 90rpm, 53% FTP 30sec @ 100rpm, from 120 to 110% FTP 5min @ 90rpm, 65% FTP 5min @ 85rpm, from 65 to 40% FTP Workout overview Duration: 38m Stress points: 41 Zone distribution Z1: 10m Z2: 15m Z3: - Z4: 10m Z5: 3m Z6: - 26% 39% 0% 26% 8% 1% Author: Shayne Gaffney This is a great workout for mimicking the demands of working in a paceline. Although gravel events feature mainly off-road and gnarly terrain, they also typically have asphalt and smoother dirt roads. Being able to stay in and work with a group as the speed inevitably increases over this terrain is crucial to achieve maximum speed due to the aerodynamic advantage gained. View event on zwift.com
	Spaded Sweetie Yorkshire: Queen's Highway	2021-07-25 00:35	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
	Bonbon Yorkshire: Harrogate Circuit Reverse	2021-07-25 01:30	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
	Norseman Festival of Climbing \| Bike Workout 4 Watopia: Figure 8	2021-07-25 02:00	1h 9m	75
1.0-5.0 W/kg NORSEMAN Festival of Climbing Workout 4 \| Strength Endurance Plus 8min from 48 to 68% FTP 2min @ 74% FTP 1min @ 45% FTP 2min @ 84% FTP 1min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 1x 7min @ 65rpm, 84% FTP, 3min @ 85rpm, 100% FTP 2min @ 45% FTP 7min from 68 to 48% FTP Workout overview Duration: 1h 9m Stress points: 75 Zone distribution Z1: 19m Z2: 8m Z3: 30m Z4: 12m Z5: - Z6: - 28% 12% 43% 17% 0% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	The Grind Finale Yorkshire: 2019 UCI Worlds Harrogate Circuit	2021-07-25 02:20	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
	Uphill Battle Yorkshire: 2019 UCI Worlds Harrogate Circuit	2021-07-25 03:20	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 New York: Gotham Grind	2021-07-25 04:20	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
	Norseman Festival of Climbing \| Run Workout 4 Watopia: Beach Island Loop	2021-07-25 05:00	50m	-
5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 4 \| Threshold Rollers 7min from 60 to 80% of 10k pace 4x 30sec @ 90% of 10k pace, 30sec @ 65% of 10k pace 1min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 4min from 80 to 60% of 10k pace Workout overview Distance: 3 km Zone distribution Z1: 0 m Z2: 948 m Z3: 132 m Z4: 1920 m Z5: 0 m Z6: 0 m 0% 32% 4% 64% 0% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	VO2 Max 40/20 New York: Gotham Grind Reverse	2021-07-25 07:05	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
	Norseman Festival of Climbing \| Run Workout 4 Watopia: Beach Island Loop	2021-07-25 08:00	50m	-
5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 4 \| Threshold Rollers 7min from 60 to 80% of 10k pace 4x 30sec @ 90% of 10k pace, 30sec @ 65% of 10k pace 1min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 4min from 80 to 60% of 10k pace Workout overview Distance: 3 km Zone distribution Z1: 0 m Z2: 948 m Z3: 132 m Z4: 1920 m Z5: 0 m Z6: 0 m 0% 32% 4% 64% 0% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	Amalgam New York: Astoria Line 8	2021-07-25 08:20	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
	Anaerobic Capacity into VO2 New York: Gotham Grind Reverse	2021-07-25 09:20	52m	81
1.0-5.0 W/kg Anaerobic Capacity into VO2 3min @ 50% FTP 1min @ 65% FTP 1min @ 75% FTP 1min @ 85% FTP 1min @ 109% FTP 2min @ 50% FTP 4min @ 90% FTP 3min @ 50% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 2min from 121 to 140% FTP 2min @ 65% FTP 5min @ 50% FTP 6min from 108 to 120% FTP 5min @ 50% FTP Workout overview Duration: 52m Stress points: 81 Zone distribution Z1: 18m Z2: 12m Z3: 1m Z4: 4m Z5: 6m Z6: 11m 35% 23% 2% 8% 12% 21% Author: Kevin Poulton Big session today! We open with 6 x 2min Anaerobic Capacity efforts, however the target power increases from 'hard' to 'very hard'! The workout concludes with a 6min VO2 effort featuring the same steady increase in target power. View event on zwift.com
	Arise New York: Gotham Grind Reverse	2021-07-25 10:20	52m	61
1.0-5.0 W/kg Arise 8min @ 85rpm, from 50 to 80% FTP 2x 30sec @ 110rpm, 110% FTP, 30sec @ 85rpm, 55% FTP 2min @ 85rpm, 50% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 85rpm, 55% FTP 5x 30sec @ 120% FTP, 30sec @ 55% FTP 10min @ 90rpm, 92% FTP 5min @ 55% FTP Workout overview Duration: 52m Stress points: 61 Zone distribution Z1: 21m Z2: 4m Z3: 1m Z4: 20m Z5: 1m Z6: 5m 40% 8% 2% 38% 2% 10% Author: Shayne Gaffney A Zwift race start specific workout with 30/30s followed by 10min at zone 4. View event on zwift.com
	Escalation New York: Park Perimeter Loop	2021-07-25 11:20	55m	59
1.0-5.0 W/kg Escalation 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 4min @ 100rpm, 95% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 1min @ 100rpm, 80% FTP 2min @ 70rpm, 80% FTP 3min @ 85rpm, 50% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 1min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 2min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 80% FTP 30sec from 80 to 105% FTP 30sec @ 100rpm, 105% FTP 30sec from 105 to 80% FTP 3min @ 85rpm, 50% FTP 5x 30sec @ 100rpm, 150% FTP, 30sec @ 85rpm, 65% FTP 3min from 50 to 25% FTP Workout overview Duration: 48m Stress points: 59 Zone distribution Z1: 15m Z2: 5m Z3: 16m Z4: 7m Z5: 3m Z6: 3m 32% 10% 33% 14% 7% 5% Author: Shayne Gaffney Escalation features intervals that become harder as the workout elapses. Starting off at mainly sub-threshold intensity, but progressing to very difficult 30/30s for the finale! View event on zwift.com
	Ham Sandwich New York: Park Perimeter Reverse	2021-07-25 12:20	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
	PACK Run: Ven Top France: Ven-Top	2021-07-25 12:45	-	-
5.0-15.0 km/h PACK Ven Top Full 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1600 m free run 1900 m free run Workout overview Distance: 21.1 km Zone distribution Z1: 0 m Z2: 0 m Z3: 21100 m Z4: 0 m Z5: 0 m Z6: 0 m 0% 0% 100% 0% 0% 0% Author: Ryan Downey Full Ven Top ascent View event on zwift.com
	Lactate Shuttle New York: Astoria Line 8	2021-07-25 13:20	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
	Norseman Festival of Climbing \| Run Workout 4 Watopia: Beach Island Loop	2021-07-25 14:00	50m	-
5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 4 \| Threshold Rollers 7min from 60 to 80% of 10k pace 4x 30sec @ 90% of 10k pace, 30sec @ 65% of 10k pace 1min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 4min from 80 to 60% of 10k pace Workout overview Distance: 3 km Zone distribution Z1: 0 m Z2: 948 m Z3: 132 m Z4: 1920 m Z5: 0 m Z6: 0 m 0% 32% 4% 64% 0% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	Macro to Micro New York: Gotham Grind	2021-07-25 14:20	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
	Orange Unicorn New York: Park Perimeter Loop	2021-07-25 15:05	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 New York: Astoria Line 8	2021-07-25 16:30	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
	Norseman Festival of Climbing \| Run Workout 4 Watopia: Beach Island Loop	2021-07-25 17:00	50m	-
5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 4 \| Threshold Rollers 7min from 60 to 80% of 10k pace 4x 30sec @ 90% of 10k pace, 30sec @ 65% of 10k pace 1min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 4min from 80 to 60% of 10k pace Workout overview Distance: 3 km Zone distribution Z1: 0 m Z2: 948 m Z3: 132 m Z4: 1920 m Z5: 0 m Z6: 0 m 0% 32% 4% 64% 0% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	Bonbon New York: Park Perimeter Loop	2021-07-25 17:25	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
	The Grind Finale New York: Gotham Grind	2021-07-25 19:20	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
	Uphill Battle New York: Park Perimeter Loop	2021-07-25 20:20	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 New York: Gotham Grind	2021-07-25 21:20	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
	VO2 Max 40/20 New York: Astoria Line 8	2021-07-25 22:20	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
	Norseman Festival of Climbing \| Run Workout 4 Watopia: Beach Island Loop	2021-07-25 23:00	50m	-
5.0-15.0 km/h NORSEMAN Festival of Climbing Workout 4 \| Threshold Rollers 7min from 60 to 80% of 10k pace 4x 30sec @ 90% of 10k pace, 30sec @ 65% of 10k pace 1min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 1x 1min @ 90% of 10k pace, 4min @ 90% of 10k pace 1x 2min @ 90% of 10k pace, 3min @ 90% of 10k pace 1x 3min @ 90% of 10k pace, 2min @ 90% of 10k pace 2min @ 65% of 10k pace 4min from 80 to 60% of 10k pace Workout overview Distance: 3 km Zone distribution Z1: 0 m Z2: 948 m Z3: 132 m Z4: 1920 m Z5: 0 m Z6: 0 m 0% 32% 4% 64% 0% 0% Author: Norseman \| Graeme Stewart Ready to ride like a Norse God? Time to prove it. It’s not your typical race—not just anybody can do it. This is a no-nonsense, extreme triathlon that chews people up and leaves them in the cold. It’s next-level stuff. After five hardcore weeks of group workouts, rides, and runs, the Norseman Festival of Climbing Series culminates in six days of intense races. These workouts aim to build your climbing strength. They’re sure to put you through the wringer, breaking you down before building you back up into tip-top, race-ready shape. And you’ll love every step of the way. Then come the races. Boldly go the distance and finish any of them to earn the Norseman White jersey. Want the iconic Norseman Black jersey, too? Complete a race in Group A (the longer route) on August 7 (for bike) or August 8 (for run), and they’re all yours plus a chance to win one of two entries to Norseman 2022 in Europe. ABOUT NORSEMAN Norseman is a tribute to triathlon, where you bring your best friends and family to join the party. You bring them as your support. As your safe haven. You join together as a team, where your best friend is the one handing you the bottle that helps you up another climb. And when you get to the finish line, whether it’s on Gaustatoppen or Gaustablikk, your hard work and effort will get rewarded—with their approval of your success and a T-shirt. But most important of all, you can claim the title of a true triathlete: You are a Norseman. View event on zwift.com
	Amalgam New York: Gotham Grind Reverse	2021-07-25 23:30	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

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: + Volcano Flat

Route summary

Route map

Elevation profile

Segments on route

Upcoming group workouts on route

Macro to Micro

Workout overview

Zone distribution

Orange Unicorn (Short)

Workout overview

Zone distribution

NORSEMAN Festival of Climbing Workout 4 | Strength Endurance Plus

Workout overview

Zone distribution

Paceline Work

Workout overview

Zone distribution

Spaded Sweetie

Workout overview

Zone distribution

Bonbon

Workout overview

Zone distribution

NORSEMAN Festival of Climbing Workout 4 | Strength Endurance Plus

Workout overview

Zone distribution

The 'Grind' Finale

Workout overview

Zone distribution

Uphill Battle

Workout overview

Zone distribution

VO2 Max - 3 min

Workout overview

Zone distribution

NORSEMAN Festival of Climbing Workout 4 | Threshold Rollers

Workout overview

Zone distribution

VO2 Max - 4x4 (40/20)

Workout overview

Zone distribution

NORSEMAN Festival of Climbing Workout 4 | Threshold Rollers

Workout overview

Zone distribution

Amalgam

Workout overview

Zone distribution

Anaerobic Capacity into VO2

Workout overview

Zone distribution

Arise

Workout overview

Zone distribution

Escalation

Workout overview

Zone distribution

Ham Sandwich

Workout overview

Zone distribution

PACK Ven Top Full

Workout overview

Zone distribution

Lactate shuttle

Workout overview

Zone distribution

NORSEMAN Festival of Climbing Workout 4 | Threshold Rollers

Workout overview

Zone distribution

Macro to Micro

Workout overview

Zone distribution

Orange Unicorn (Short)

Workout overview

Zone distribution

Spaded Sweetie

Workout overview

Zone distribution

NORSEMAN Festival of Climbing Workout 4 | Threshold Rollers

Workout overview

Watopia: Volcano Flat