3R SPARK Interval Ride [~2.2-2.8 w/kg avg]

2020-01-03 06:15:00
Richmond Flat Roads 5 Laps 29 km
All riders visible Scoreboard Late joining
ZwiftPower category overrides wkg
C Distance: 29.4km Elevation Gain: 118m Strava route
Description

Category: D+
Type: Intervals
Anticipated Avg Power Range: 2.2 – 2.8w/kg
Ceiling Power Output: 3.5w/kg
Estimated Ride Time: 45mins
No Drop Ride (providing chasers are working)
Discord Server: 3R LOBBY
Ride Description

It only takes a SPARK to get the fire going...
3R SPARK is designed to fire-up your morning, afternoon or evening with a twice weekly mix of interval training to build your endurance strength and top end speed need to develop into a category C rider.. Sessions will run for around 45mins and comprise of longer efforts of up to 2.5w/kg, shorter efforts of between 2.6 and 3.5w/kg and maximum effort sprints.
This is a 3R Group Ride Event, not a race (though the session may conclude with a mini-race), your co-operation and teamwork is essential to its success. Please follow the leader’s (Yellow beacon) instructions. We welcome good banter and hope to create a fun, social atmosphere for your training.
Today’s ride report will be posted on our Facebook page https://www.facebook.com/groups/ClubWor ... ef/#Team3R#Ride3R#RideRaceRaise and would really appreciate any feedback you have for us as a comment on the report
#Team3R #Ride3R #RideRaceRaise.

Team assignments
# Rider Time Lag Primes avg watts NP 20m 5m 2m 1m 30s 15s 5s Avg Max Type ID Age Before Result Gain
# 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