TRI247 Workout Series #47 – The Russian Steps
Wednesday, 14th November 7.00pm UK time on Zwift
(ZWIFT LINK >>> https://zwift.com/events/view/101907)
For tonight’s TRI247 Workout Series session on Zwift, we return to a favourite session we first did in February this year, The Russian Steps.
This is a classic workout designed to develop your VO2 Max. This session will have you Putin out some hard work.
Adding this set into our TRI247 library (links to all of our custom workouts are available below), was first inspired by a trip to Moscow earlier this year, where I hosted the annual ETU Presidents’ Gala Dinner and Awards evening.
We also got to meet and run with a certain two-time IRONMAN World champion and former IRONMAN and Kona course record holder on one of the most enjoyable early Sunday morning’s I’ve ever had; a guided tour of the city, including Red Square, the Kremlin and Saint Basil’s Cathedral…
The Russian Steps session
The Russian Steps features three blocks of short, sharp (but increasing length) efforts… the twist being that at the interval length increases, the rest interval decreases.
The three blocks of intervals are book-ended by two, five minute efforts at your FTP level. That should provide a quality hour of work. Help yourself to a recovery Vodka afterwards!
Join us tonight on the Jungle Circuit of Watopia for an hour of quality training.
[To set your reminder, click here: http://zwift.com/events/view/101907]
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’
- Natarsha Tremayne ‘Stomp The Pedal’
- Chris Standidge ‘The Championship Decider’
- Lesley Levison ‘Spiked Tempo’
- Bex Rimmington ‘ Maximal Efforts’
- Coach Kevin Poulton’s ‘Progressive 11’s’
- ‘The Kitchen Sink’ – set by TRI247 Editor John Levison
- John Levison ‘A Bit of Speed too…’
- ‘Glasgow Revisited’ – John Levison
- ‘Club Relays Madness’ – John Levison
- ‘John Levison’s A Bit (More) Speed Too’
- The Dragon – John Levison
- Sweetspot with a Kick – set by TRI247 Editor John Levison
- John Levison’s ’40/20’s FTP Booster’
- Micro Burst Intervals
- Short and Sweet(spot)
- Micro Burst Intervals 2
Joining Instructions:
The workout will begin promptly at 7.00pm UK time, Wednesday 14th November 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.
