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.

This week’s workout comes from ITU World Champion & Ironman World Record-Holder Tim Don. Tim is on the comeback trail after being hit by a car while training in advance of the 2017 Ironman World Championship in Kailua-Kona, HI.

This workout workouts through two ladders of increasing intensity and decreasing duration.

The first ladder has two-step intervals that increase in overall intensity: 2min at a moderate Z3 intensity and then 1min at a higher Z4.

The second ladder has one step intervals that progress from Z3 up to Z4 while the duration decreases.

Really focus on your cadence and holding the same for each of the blocks. All about dialling it in for the effort and being as efficient in the bars as possible. Aero is everything!!

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