Train with Paul Shanley on Zwift – 70.3 Minutes Revisited

TRI247 Winter Series #22 – Train with Paul Shanley

Wednesday, 9th May 7.00pm UK time on Zwift

The week’s TRI247 Workout Series session on Zwift will be lead by TRI247 Marketing Director, Paul Shanley.

“Paul’s enthusiasm for triathlon far outweighs any talent he has in the sport”

This week we will be revisiting and repeating the ‘70.3 Minutes‘ workout. Paul used that session in early April as preparation for IRONMAN 70.3 Liuzhou, China (and he biked pretty well there), and so with IRONMAN 70.3 Staffordshire fast approaching as his next race, hopefully it will prove to be a good move second time around too. Of course, the session is exactly 70.3 minutes long…

The session is an extended variation on the popular Zwift workout, ‘The Gorby‘, this time with six rather than five, five-minute intervals. Each block alternates between 105% and 110% of FTP Power – which will have you looking forward to the five minute recovery periods in order to maintain that intensity to the end of the session.

The session structure is therefore three times through the following:

5min Z5[105%]
5min Z1[50%] recovery
5min Z5[110%]
5min Z1[50%] recovery

Expect a challenging session – but make the most of the extended recoveries between efforts, and you will make it through to the finish.

Here are the details on Paul’s 70.3 Minutes workout:

You can find the custom workout files from all of the previous TRI247 Workout Series sessions on these links, to download and do ride again in your own time:

Custom Workout downloads from previous Zwift sessions:

• Lucy Charles ‘Over-Unders’
• Lucy Gossage ’12 Days of Christmas’
• Lionel Sanders ‘Intervals’
• Joe Skipper ‘ Burner’
• John Levison ‘High Five’
• Ruth Purbrook ‘Over Gears’
• Tim Don ‘Comeback’
• Reece Barclay ‘Mix Session’
• Harry Wiltshire ‘Grim Reaper’
• Paul Shanley ‘Pyramids’
• Karl Alexander ‘VO 2 The Max’
• Jenny Gowans ‘Norse Steps’
• Matt Bottrill ‘Lactic Builder’
• John Levison ‘Russian Steps’
• Sam Begg ‘What Goes Up, Must Come Down’
• Paul Shanley ‘70.3 Minutes’
• Karl Alexander ‘The 13:50 (10 to 2)’
• Richard Stannard ‘FTP Advancer’
• Race Force ‘ChainGang’
• Simon George ‘The Giant’

Joining Instructions:

The workout will begin promptly at 7.00pm UK time, Wednesday 9th May 2018. It is worth logging in 10 or 15 minutes before the session to make sure you are set up and ready to go, where you will be able to warm up in the virtual ‘holding pen’.

https://www.youtube.com/watch?v=XNTXAkky4qE

Look for the TRI247 Workout Series event in the list on the right of the screen once you have paired your sensors. Click to JOIN and you will be taken to the start line ready to begin the workout.

Make sure you have set your FTP level correctly before you join the workout as all the intervals are based on a percentage of FTP so it is important to get that right. If in doubt, dial the FTP number down 10 or 20 watts as it is better to finish the session than to feel like it is too challenging.

If you have never used Zwift before but don’t want to miss out, head to the Zwift support page for tips on how to get the most out of your setup.

After the session head over to the TRI247 Facebook page for some post ride chat.

Zwift Group Rides: TRI247 Workout Series

The cool thing about a group workout on Zwift is that varying levels of ability can ride together in a group and all finish the session together having done the same relative effort, even if the actual watts are significantly different. It is not a race, but a shared goal to get a good session in the training log.