| sprint training | 0.18 km | 0 m | 0.0% |
| SLOW YOUR ROLL!!! 15km/hr max (east bound) | 0.39 km | -3 m | -0.2% |
| Esplanade Ave | 1.04 km | 9 m | 0.3% |
| low level rd: you're doing good but had to stop at that red light before you're done | 1.33 km | 13 m | 0.7% |
| New Lower Level | 1.94 km | -14 m | -0.3% |
| Cotton Dr - Irons Worker | 1.26 km | 4 m | 0.0% |
| MEC Sprint | 0.19 km | 2 m | 1.0% |
| Last Buck from Main St. | 0.74 km | 6 m | 0.2% |
| Ironworkers to Ellis | 2.42 km | 11 m | 0.1% |
| Dollarton - Forester to Raven Woods | 2.88 km | 19 m | 0.4% |
| Tsleil-Waututh Eastbound | 1.07 km | -3 m | -0.3% |
| Indian River 1 min effort | 0.45 km | 35 m | 7.7% |
| Indian River Crescent to Water Tower | 2.50 km | 95 m | 3.8% |
| Indian River to Spongebob | 1.04 km | 58 m | 5.5% |
| Indian River - Water tower to stop sign | 2.36 km | -86 m | -3.6% |
| "This ain't no shortcut!" | 0.88 km | 4 m | 0.0% |
| Mt Seymour Parkway to Inter River | 0.71 km | 50 m | 7.0% |
| The short and the long of it | 0.31 km | 26 m | 8.3% |
| Lilloet Rd to Monashee Dr | 1.23 km | 80 m | 6.4% |
| Mt Seymour Pkway to Capilano Entrance | 0.54 km | 35 m | 6.4% |
| Cemetery Climb | 0.37 km | 24 m | 6.4% |
| LSCT -1st 5K | 4.83 km | 46 m | 0.6% |
| Gazebo - Gazebo (HF) | 11.19 km | 69 m | 0.2% |
| LSCT - CLIMB | 9.31 km | 74 m | 0.0% |
| LSCT to Seymour Lake Gate Return | 22.12 km | 86 m | 0.0% |
| 2K Straightaway | 0.86 km | 6 m | 0.4% |
| LSCT - First Speed Gate to Yellow Gate | 7.09 km | -66 m | -0.1% |
| medium uphill#1 | 0.62 km | 24 m | 3.8% |
| Big uphill #1 | 1.29 km | 50 m | 3.8% |
| Power-Up | 0.51 km | 34 m | 6.5% |
| Yellow gate to small bridge | 1.64 km | 24 m | 1.0% |
| To Seymour Dam | 1.80 km | 40 m | 1.8% |
| LSCR sprint to the top of dam | 0.16 km | 15 m | 9.3% |
| Back from Seymour Dam | 1.81 km | -42 m | -1.8% |
| Dam to Gazebo (AW) | 11.03 km | -74 m | -0.1% |
| LSCT - BACK | 9.35 km | -74 m | -0.0% |
| Climb On The Way Back | 3.67 km | 59 m | 1.6% |
| back uphill#1 | 0.71 km | 30 m | 4.2% |
| back uphill#2 | 1.50 km | 14 m | 0.9% |
| LCF Big Downhill | 1.45 km | -51 m | -3.5% |
| LSCT Flat Sprint South | 0.84 km | 2 m | 0.3% |
| Final Rollers back on LSCR | 0.75 km | 17 m | 2.2% |
| Demo Dash | 0.37 km | -11 m | -3.0% |
| Rice Lake Prime (LAS) | 0.52 km | -22 m | -0.7% |
| BC Hydro | 0.15 km | -22 m | -14.4% |
| Last push of Firsherman's Loop | 0.16 km | 12 m | 5.6% |
| EofL 2 MTN HWY | 1.05 km | 16 m | 1.3% |
| Dempsey to Frederick hill bomb | 0.72 km | -60 m | -8.0% |
| Million dollar bike lane thru Tempe Cres | 0.96 km | 20 m | 0.5% |
| Bewicke Ave | 0.26 km | -4 m | -1.4% |
