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.

THE SESSION

This session has been selected from the Zwift '4 Week FTP Booster' program, which was built by Coach Kevin Poulton, a World Tour Coach who has guided athletes to victory at the Paris-Roubaix, Grand Tour stage wins and more. This plan has been used extensively, with success, by tonight's ride leader – so here is your introduction to it!

After a progressive warm-up and a four minute 'primer,' the bulk of the session is two, 20-minute efforts as:

7min [Z3] - 83%
3min [Z4] - 95%
7min [Z3] - 83%
3min [Z4] - 95%

There is a 5minute recovery period between each block.

The intensity of the efforts in this workout are relatively low, but focus is required due do to their length, which will provide the stimulus needed to improve your aerobic capacity. An ideal midweek workout if you are racing at the weekend


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.