TRI247 WORKOUT SERIES

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 over the Winter.

THE SESSION

Two sets of “four by four” this week!

We start with a warm-up and a sub-set comprising of 4 sets of 4, 15-second efforts to get the legs going. Each set, the target power increases slightly and will leave you fully ready for the main set.

Next up, four blocks of work – each one eight minutes long – each made up of four elements:

4:00 @85% FTP
2:30 @100% FTP
1:00 @115% FTP
0:30 @125% FTP

WORKOUT DESIGNER

This week’s session has been set and will be lead by TRI247 Editor, John Levison.

A multiple Ironman finisher ‘back in the day’, he’s more likely to be found at events these days either commentating, interviewing or reporting than racing. That said, he still likes to train when he can and Zwift has become his ‘go to’ training tool over the past year and more.

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.