Wednesday, March 20th
7:00PM GMT
TRI247 Workout Series: Hywel's Hurtbox Time Bomb Intervals
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 Winter.
THE SESSION
Tonight’s main set consists of 18x 2minute intervals – but with a couple of twists…
Split into two sets of 10 and 8 respectively, the efforts comprise of:
A) 90 seconds at close to threshold effort, straight into 30 seconds above threshold
B) As each set progresses, the recovery between each interval will decrease by 5 seconds each time
What starts off as relatively moderate, will gradually get MUCH tougher thanks to the combination of accumulated fatigue and reducing recovery – hence the ‘Hurtbox Time Bomb’ name of this session. It’s a challenging set – so perfect for the group workout motivation.
WORKOUT DESIGNER
This week’s session has been set and will be lead by the multi-talented Hywel Davies.
Hywel’s sporting resume is remarkable, extensive and varied. Within triathlon, he as won at every distance from Super Sprint through to and including double iron-distance. A Sub-9 iron distance finisher on many occasions (most recently at IRONMAN Barcelona 2018), he’s also run a 2:30 marathon, set multiple endurance world records in indoor rowing and won British, European and World Championship medals across a range of sports.
Prior to triathlon he was the premier Cross Training athlete in the world, unbeaten for many years including wins at the ‘Best of the Best’, Ultrafit, X Zone and was the 2004 World Ultrafit Challenge Champion.
Still racing and training hard in his 40’s, Hywel is now passing on his extensive experience and knowledge as a full time coach through TRI-BE Coaching (https://www.tri-becoaching.co.uk/Opens a new window).
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
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 Winter.
THE SESSION
Tonight’s main set consists of 18x 2minute intervals – but with a couple of twists…
Split into two sets of 10 and 8 respectively, the efforts comprise of:
A) 90 seconds at close to threshold effort, straight into 30 seconds above threshold
B) As each set progresses, the recovery between each interval will decrease by 5 seconds each time
What starts off as relatively moderate, will gradually get MUCH tougher thanks to the combination of accumulated fatigue and reducing recovery – hence the ‘Hurtbox Time Bomb’ name of this session. It’s a challenging set – so perfect for the group workout motivation.
WORKOUT DESIGNER
This week’s session has been set and will be lead by the multi-talented Hywel Davies.
Hywel’s sporting resume is remarkable, extensive and varied. Within triathlon, he as won at every distance from Super Sprint through to and including double iron-distance. A Sub-9 iron distance finisher on many occasions (most recently at IRONMAN Barcelona 2018), he’s also run a 2:30 marathon, set multiple endurance world records in indoor rowing and won British, European and World Championship medals across a range of sports.
Prior to triathlon he was the premier Cross Training athlete in the world, unbeaten for many years including wins at the ‘Best of the Best’, Ultrafit, X Zone and was the 2004 World Ultrafit Challenge Champion.
Still racing and training hard in his 40’s, Hywel is now passing on his extensive experience and knowledge as a full time coach through TRI-BE Coaching (https://www.tri-becoaching.co.uk/Opens a new window).
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
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.