Wednesday, June 13th
6:00PM GMT
TRI247 Workout Series: Lesley Levison's Spiked Tempo
Group Workout
EVENT DESCRIPTION
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 session has been selected from the Zwift '4 Week FTP Booster' program, which was built by Coach Kevin Poulton, a World Tour Coach who has guided athletes to victory at the Paris-Roubaix, Grand Tour stage wins and more. This plan has been used extensively, with success, by tonight's ride leader – so here is your introduction to it!
After a progressive warm-up and a four minute 'primer,' the bulk of the session is two, 20-minute efforts as:
7min [Z3] - 83%
3min [Z4] - 95%
7min [Z3] - 83%
3min [Z4] - 95%
There is a 5minute recovery period between each block.
The intensity of the efforts in this workout are relatively low, but focus is required due do to their length, which will provide the stimulus needed to improve your aerobic capacity. An ideal midweek workout if you are racing again this coming weekend.
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 Lesley Levison, Age-Group triathlete and wife of TRI247's Editor, John. A fine swimmer, typically leading her category out of the water in most races, she has really taken to cycling in recent years. With a demanding job, Zwift has been her 'go to' resource for the past six months, with probably 90% of her cycling done indoors. It appears to be working too, having already set a new PB over 25-miles in her first Time Trial of the season.
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 entire season.
This session has been selected from the Zwift '4 Week FTP Booster' program, which was built by Coach Kevin Poulton, a World Tour Coach who has guided athletes to victory at the Paris-Roubaix, Grand Tour stage wins and more. This plan has been used extensively, with success, by tonight's ride leader – so here is your introduction to it!
After a progressive warm-up and a four minute 'primer,' the bulk of the session is two, 20-minute efforts as:
7min [Z3] - 83%
3min [Z4] - 95%
7min [Z3] - 83%
3min [Z4] - 95%
There is a 5minute recovery period between each block.
The intensity of the efforts in this workout are relatively low, but focus is required due do to their length, which will provide the stimulus needed to improve your aerobic capacity. An ideal midweek workout if you are racing again this coming weekend.
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 Lesley Levison, Age-Group triathlete and wife of TRI247's Editor, John. A fine swimmer, typically leading her category out of the water in most races, she has really taken to cycling in recent years. With a demanding job, Zwift has been her 'go to' resource for the past six months, with probably 90% of her cycling done indoors. It appears to be working too, having already set a new PB over 25-miles in her first Time Trial of the season.
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.