Wednesday, April 4th
6:00PM GMT
TRI247 Winter Series: Paul Shanley's 70.3 Minutes
Group Workout
EVENT DESCRIPTION
TRI247 WINTER SERIES
Every Wednesday at 7pm GMT, Tri247 present a triathlon focused workout brought to you by a guest 'coach.' This will include sessions by pro triathletes, coaches and notable characters associated with the sport.
The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.
An (extended…) variation on the popular ‘The Gorby’ session, the workout comprises of six sets of five minutes at above FTP, with five minutes of recovery in between. Each five minute block alternates between 105% and 110% of FTP power. The total session length, including warm-up and cool-down is 70.3 minutes, a reference to the popular triathlon distance that we know many of our riders are training to race at over the next couple of months.
The session structure is therefore three times through the following:
5min Z5[105%]
5min Z1[50%] recovery
5min Z5[110%]
5min Z1[50%] recovery
This week’s session is set by the Marketing Director of TRI247, Paul Shanley. Paul is currently training hard with the ambitious goal of racing all six Ironman branded events in the UK in 2018, four 70.3 distance races and two full Ironman races. Before that however, Paul is heading to race IRONMAN 70.3 Liuzhou, China in 10 days time. That event is the inspiration for this week’s TRI247 Workout Series.
To download the ZWO file for this and previous workouts go to http://www.tri247.comOpens a new window
ABOUT GROUP WORKOUTS
Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.
HELPFUL HINT
We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.
For more info on FTP go to: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-used-in-ZwiftOpens a new window
Every Wednesday at 7pm GMT, Tri247 present a triathlon focused workout brought to you by a guest 'coach.' This will include sessions by pro triathletes, coaches and notable characters associated with the sport.
The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.
An (extended…) variation on the popular ‘The Gorby’ session, the workout comprises of six sets of five minutes at above FTP, with five minutes of recovery in between. Each five minute block alternates between 105% and 110% of FTP power. The total session length, including warm-up and cool-down is 70.3 minutes, a reference to the popular triathlon distance that we know many of our riders are training to race at over the next couple of months.
The session structure is therefore three times through the following:
5min Z5[105%]
5min Z1[50%] recovery
5min Z5[110%]
5min Z1[50%] recovery
This week’s session is set by the Marketing Director of TRI247, Paul Shanley. Paul is currently training hard with the ambitious goal of racing all six Ironman branded events in the UK in 2018, four 70.3 distance races and two full Ironman races. Before that however, Paul is heading to race IRONMAN 70.3 Liuzhou, China in 10 days time. That event is the inspiration for this week’s TRI247 Workout Series.
To download the ZWO file for this and previous workouts go to http://www.tri247.comOpens a new window
ABOUT GROUP WORKOUTS
Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.
HELPFUL HINT
We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.
For more info on FTP go to: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-used-in-ZwiftOpens a new window
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.