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.

This week we are pleased to welcome a three-time Olympian and two-time ITU Triathlon World Champion, Helen Jenkins as guest coach and rider leader

THE SESSION

Helen’s ‘Power Hour’ will feature and extended and progressive warm/up to ensure you are ready for what lies ahead.

The main set involves 4 sets of 7 minutes each (with a 3 min recovery). Each 7 minute block is slightly different, but will feature holding power just above and / or just below your Functional Threshold (FTP) level.

Dig deep… and make the most of the recovery provided to be ready for the next set!!!

WORKOUT LEADER

This week’s session has been set and will be lead by one of Great Britain’s most successful triathletes of the last two decades, Helen Jenkins (https://helenjenkins.co.uk/Opens a new window).

Helen represented Great Britain at the Olympic Games in Beijing (2008), London (2012) and Rio (2016), with a highest finish – despite injury – of fifth place in Hyde Park, London, in that memorable race won by Nicola Spirig.

Helen was the ITU Triathlon World Champion in both 2008 and 2011, represented Wales at the Commonwealth Games in 2006 and was appointed a Member of the Order of the British Empire (MBE) in the 2019 New Years Honours for services to triathlon.

Having been out of racing since 2016 due to a major spinal surgery and starting a family, Helen recently returned with her debut over the middle distances with fourth place at IRONMAN 70.3 Dubai.

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.