Tonight’s Zwift Group Workout: Club Relays Madness!

Zwift

TRI247 Workout Series #83 – Club Relays Madness!

Wednesday, 7th August 2019 7.00pm UK time on Zwift

(ZWIFT LINK >>> https://zwift.com/events/view/209325)

For this week’s TRI247 Workout Series group workout on Zwift, it’s time to find your fast twitch muscles with the Micro Burst Intervals set.

The Club Relays Madness session

This workout is inspired by the Club Relays, a 4-person event which has been part of the fabric of the UK Triathlon scene for almost three decades. With the event – another sell out – coming up in just over two weeks time, it seemed appropriate to base a session connected to it. The ‘Madness’ element of the name comes from the tagline of the race, which is “Organised Chaos…”

The workout includes four sets, within each one you increase the effort from Tempo, through to Threshold and then (briefly) into VO2 Max, before a short recovery. Repeat four times – one each to represent each team member in the virtual relay team!

TRI247 Workout Series / Zwift / Club Relays Madness

[TIP – It is always worth having the (free) Zwift Companion app to hand on your mobile device. Within the workout screen you can toggle your FTP by +/- 10% ‘on the fly’, which will immediately change your power targets during the session. Legs feeling heavy, can’t quite hold your power targets? It happens! Rather than can the session, how about moving your targets down 5% first, before giving up completely? Alas, the body isn’t a machine and can’t always deliver as you hope/think it should, so a bit of flexibility and not getting too obsessed with the numbers can be a good thing!

Zwift Companion app FTP Bias

On the flipside, perhaps you are having a good day or increasing the overall training stress of the session better meets your own training goals for that day? In that case, you have the option of nudging your baseline up in the same way.]

Join us at 7p.m. on Wednesday 7th August 2019 (UK time) for another quality workout. Set your reminder now on the link below or via the Zwift Companion app.

The session is genuinely open to everyone of ALL abilities. Group workout mode works fantastically in Zwift and ensures that the power targets are tailored to YOUR level. It makes no difference if your FTP is 400 watts or 100 watts, the targets you see will be specific to you – all while being part of the on-screen group.

[To set your reminder, click here: https://zwift.com/events/view/209325]

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:

Joining Instructions:

The workout will begin promptly at 7.00pm UK time, Wednesday 7th August 2019. 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’.

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.