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.

THE SESSION

This week’s session will be lead by Specialized Zwift Acadamy Triathlon Team member, Bex Rimmington. Bex says of this session:

“On sporting courses there is not always the opportunity to flat line your effort so being able to go over and under, or over and above (your threshold) is a great way to train the body not to be shocked when you ask it to go beyond what it normally does."

After a warm-up you, the main elements of the session are:

Set 1
10 reps of over/under as:
20sec [Z6] - 125%
40sec [Z2] - 65%

Set 2
5 reps of:
2min [Z4] - 95%
1min [Z5] - 108%
90sec [Z1] - 50%

The session will finish with a 10min steady Zone 3 effort at 80% of FTP

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 has been set by Andy Jackson of Peaks Sports Consultancy (https://peakssportsconsultancy.com/Opens a new window), who is guiding Bex Rimmington on her return to triathlon and taking on her first IRONMAN.

Bex has had a varied and successful sporting career. From being an Elite swimmer as a Junior, she found triathlon (and won a European Age-Group Championship), then moved into cycling where, amongst other successes, she won World Championship medals as a pilot rider for blind and visually impaired athletes in ParaCycling. She’s also raced at the Henley Royal Regatta in rowing, ridden for a UCI Women’s Professional road team and now finds herself back in triathlon with her first IRONMAN just weeks away!

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