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 about 60 minutes long and designed to add variety and interest to your weekly training schedule.

THE SESSION

This week’s workout was first compiled for our 50th TRI247 Wednesday Workout Series session – we are now at almost 150! Can you collect a full house of 50 stars on the 50 Shades of Power workout?!

The session includes a range of elements inspired by previous sessions in our series and hence will provide a lot of variety during the hour. These include a progressive warm/up, warm/up ‘spikes’ to get the legs going, sweetspot blocks, microburst intervals, FTP pyramids and over/unders.

With much of the world in ‘lockdown’ right now due to the Coronavirus pandemic, join us online for an hour of quality indoor training – and banter too!

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.