3R Sweet Spot Plus Interval Ride [~3.0-3.5w/kg avg]

2019-07-08 08:35:00
Volcano Flat 70 minutes
All riders visible Late joining
B Distance: 50.4km Elevation Gain: 402m Starts from: Watopia Pier Strava route

This is a 3R group training session to build your muscular endurance by working just below Threshold at the Sweet Spot with additional efforts above Threshold. A stepped warmup will be followed by 5 7 minute intervals at approx 85-95% of Threshold with 3 minute recovery/spin in-between. There follows 4 further intervals at increased intensity up to 4.5w and a Sprint. This is a high intensity ride, splits may occur. Our Keeperss will try to bring groups together during recovery. If you find you become separated from the peleton form a smaller group or please work/continue to enjoy the ride at your own pace.

Team assignments
# Rider Time Lag Primes avg watts NP 20m 5m 2m 1m 30s 15s 5s Avg Max Type ID Age Before Result Gain
4 riders not listed
# Rider Main Sprint Box Hill Forward Sprint Second Sprint Reverse KOM Forward KOM Reverse Sprint Forward Sprint Volcano Climb Volcano Circuit Alpe du Zwift Jungle Circuit Forward Epic Reverse Epic Volcano Circuit London Loop Fox Hill Leith Hill Keith Hill Forward KOM Forward Sprint UCI Lap Reverse Sprint Reverse KOM UCI Lap Libby Hill 23rd Street NY Climb Forward Central Park Loop NY Sprint NY Climb Reverse NY Sprint 2 Central Park Reverse Fuego Flats Short Fuego Flats Long TT Lap Titans Grove Reverse Titans Grove Forward Yorkshire KOM Forward Yorkshire Sprint Forward Yorkshire UCI Forward Yorkshire KOM Reverse Yorkshire Sprint Reverse Yorkshire UCI Reverse Crit City Lap Crit City Sprint Crit City Lap Crit City Sprint Type
Creation Date Rider Equipment / Filenames 5sec 15sec 1min 5min 20min Zeroes Missing
Lap Banner 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th
# Rider Time avg power avg w/kg bpm type Category
Date Title Results Race ID Course Distance Categories Options
Live positions - Next Update in 10 seconds
# Time Dist (Lap) Avg Avg NP Now ETA Age 20min PB 15sec PB Category Blob