TRI247 WORKOUT 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 entire season.

This workout is timed 11 days prior to The Championship. This session has been written by Chris's coach, Rafal Medak of Trisutto (www.trisutto.comOpens a new window). This session includes a mix of intervals and Big Gear Work.

This weeks workout is a special edition, which we are calling 'The Championship Decider'. At just over 90 minutes, the full workou is longer than our typical weekly session - so you have a choice... will you 'decide' to end the session early after Set 5, or will you push on through the final (and hardest) Time Time effort in Set 6?!

The session structure is:


Set 1 – 5*30secs Z3 [83%] – Increase cadence 95-105, 30secs Z1 recovery

Set 2 – 6*1min Z3 [89%] – 70.3 effort, cadence 50rpm, 1min Z1 recovery

Set 3 – 4*2min Z4 [92%] – Just over 70.3 effort, cadence 55rpm, 1min Z1 recovery

Set 4 – 3*3min Z4 [95%] – Hard, threshold effort, cadence 60rpm, 1min Z1 recovery

Set 5 – 2*4min Z4 [98%] – Very hard, cadence 68rpm, 3min Z1 recovery

THE DECIDER! Will you end the session there or push on to Set 6?

Set 6 – 12min Z4 [103%] – TT Effort at Race Cadence




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

WORKOUT DESIGNER

This week’s session will be lead by Chris Standidge one of the leading British Age-Group athletes. A former National and European Age-Group Champion over the Standard Distance, Chris is also a Sub-9 hour IRONMAN finisher. The overall Age-Group winner at several IRONMAN 70.3 events, Chris’s next challenge is The Championship in Samorin, Slovakia on 3rd June 2018 and this set is a key part of his preparations for that.

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