Greater London Flat
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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.
This week’s workout is a primarily sweetspot-based workout effort wise. This will allow you to spend a significant proportion of the workout in and around that sweetspot area (providing a good ‘bang for your buck’ training return), without requiring prolonged recovery. That said, it’s not an easy session either!
The main set tonight is two sets, of 4mins ‘on’, 2mins recovery, with the reps increasing in effort at 85% / 90% / 95% / 100% respectively, before repeating
Overall, the set doesn’t require huge power outputs or speed at any point, but will require mental focus and resilience to maintain the effort through the session as fatigue starts to build from the previous reps. If you are feeling strong, feel free to up your effort for the last couple of reps!
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.com
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.
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.
For more info on FTP go to: https://support.zwift.com/en_us/what-is-ftp-and-how-is-it-used-in-zwift-SyeLlRkbBm
TRI247 Workout Series: The Sweet Ladder