This session is typically known as an up-and-under session, where you perform efforts at slightly over and then slightly under 70.3 race pace power. Not only is this a great way to get more comfortable at your 70.3 pace, it tends to improve that number!

Here, you will be doing 8-min reps: two rounds of 2-min above (90% FTP) and 2-min below (80% FTP) 70.3 race power. From a physiological perspective, this helps promote fat oxidation and positive structural changes at a muscular level.

For WHOOP users – This workout is good to do on a Yellow or Green Recovery day. These up-and-under intervals have an incredible impact on your training with a lower level of strain, ideal for days where you haven’t had decent recovery.

Coach Tip: Zwift Academy Tri was developed to complete the workouts in linear order. For best results, resist the urge to do workouts out of order. Coach Plews pairing this workout with run workout 3: Progressive Tempo.

This program was designed by Dr. Dan Plews from EndureIQ. He’s worked with World Champs and Olympians to age groupers alike, in sports like triathlon, rowing, and sailing. He developed this year’s Zwift Academy Tri program, laying the foundation in key areas for triathletes training for any distance triathlon.

Are you aiming for a spot on the Zwift Academy Tri team? Be sure to complete both the Baseline and Finish Line 40km TT bike races as well as the 10km run races starting October 18. Everything you need to know about going pro can be found here: https://www.zwift.com/academy-zatri-tri-pro-contender-requirementsOpens a new window