Every Wednesday at 7:05pm 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 typically about 60 minutes long and designed to add variety and interest to your weekly training schedule.

RIDE LEADER

This week we welcome 'Super Sam', Sam Holness as guest ride leader. Sam is a triathlete with autism who is taking on his first IRONMAN this year. He hopes to qualify for Kona and, in time, become a professional triathlete. He wants to motivate others and prove that you can succeed against challenges and adversity, while also increasing diversity within the triathlon family.

THE SESSION

The number 12 is key to tonight's session! First up, 12x 90 secs hard / 60 seconds recovery, at above FTP to develop your threshold. The second dozen is (with tired legs), a 12-minute block at Sweetspot intensity, to replicate long-course triathlon race pace.

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.