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.

Richard Stannard of the Triathlon Training Centre (http://www.triathlontrainingcentre.co.uk/Opens a new window) delivers the FTP Advancer. The session is designed to pull your sustainable power output to new higher wattages.

After a warm up and four short, but increasingly intense 10 second sprints to get your ready for the main set, the session comprises of three sets of five intervals, all at above FTP power. The intervals start at one minute in length and increase by 30 seconds each time, ending with a three minute effort. You than get to recover and do it again. And again!

The main session structure is therefore three sets of:

1min Z5 [116%]
1min Z2 [52%] recovery
1:30min Z5 [116%]
1min Z2 [52%] recovery
2:00min Z5 [116%]
1min Z2 [52%] recovery
2:30min Z5 [116%]
1min Z2 [52%] recovery
3min Z6 [116%]

4min Z2 [50%} recovery between each set

To download the ZWO file for this and previous workouts go to http://www.tri247.comOpens a new window

Designers Profile

Richard's bio:

Richard Stannard has been an integral part of the British triathlon scene for more than two decades. One of the best open water swimmers in the history of the sport, Richard has won the Elite ITU Aquathlon World Championship three times (2003 / 06 / 11), the UIPM Biathle World Championships four times (2005 / 07 / 10 / 12) and was the British Elite Triathlon Champion in 2001.

Despite focussing on his coaching career these days, Richard is still very active in the sport as an athlete too and in 2017 won the 40-44 category at the ITU Sprint Triathlon World Championships in Rotterdam. He may be known as “The Fish”, but he can bike too!!!


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