Every Wednesday at 7pm UK-time, 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.

THE SESSION

This week’s session is one of our favourites from World Tour Coach Kevin Poulton. Kevin has guided athletes to victory at the Paris-Roubaix, Grand Tour stage wins and more, and also wrote the Zwift ‘4 week FTP Booster’ plan which we are big fans of. This is another workout from that impressive set of sessions.

After a warm-up you will be completing 2 x 11min ‘progressive’ intervals, as:

6min [Z3] - 83%
4min [Z4] - 98%
1min [Z5] - 109%

The session will finish with a 10min steady threshold effort.

After completing the 2 progressive intervals, the final effort should feel relatively comfortable. We’ll see if that proves to be the case!

WORKOUT LEADER

This week’s session will be lead by Lesley Levison. Full credit for the workout design goes to Coach Kevin Poulton of Powerhouse Cycling (http://www.powerhousecycling.com.auOpens a new window)

Having over 15 years of coaching experience, the successful implementation of indoor training at Powerhouse Cycling has allowed athletes to achieve success across a wide range of events. We have devised methods of training that allow your indoor training to compliment your work completed on the road.

Under the guidance of Powerhouse Cycling, athletes have won Paris-Roubaix, Grand Tour stages, World Tour classics, and numerous National and State Championships.

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.