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...
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!
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.
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!
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.