TRI247 Workout Series #28 – Train with the Zwift Academy!
Wednesday, 27th June 7.00pm UK time on Zwift
(ZWIFT MOBILE LINK >>> http://zwift.com/events/view/68097)
This weeks TRI247 Workout Series session session on Zwift will be lead by Bex Rimmington. Bex was one of the four international athletes – and the only Brit – selected for the Specialized Zwift Academy Triathlon Team, from a global search “to join the World’s Best Supported Amateur Tri Team.”
Bex has had a varied and successful sporting career. From being an Elite swimmer as a Junior, she found triathlon (and won a European Age-Group Championship), then moved into cycling where, amongst other successes, she won World Championship medals as a pilot rider for blind and visually impaired athletes in ParaCycling. She’s also raced at the Henley Royal Regatta in rowing, ridden for a UCI Women’s Professional road team and now finds herself back in triathlon with her first IRONMAN just weeks away!
The Maximal Efforts session
This week’s session has been set by Andy Jackson of Peaks Sports Consultancy (https://peakssportsconsultancy.com/), who is guiding Bex Rimmington on her return to triathlon and taking on her first IRONMAN.
After a warm-up you, the main elements of the session are:
Set 1
10 reps of over/under as:
20sec [Z6] – 125%
40sec [Z2] – 65%
Set 2
5 reps of:
2min [Z4] – 95%
1min [Z5] – 108%
90sec [Z1] – 50%
The session will finish with a 10min steady Zone 3 effort at 80% of FTP
[You can set yourself a reminder on Zwift here: http://zwift.com/events/view/68097]
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’
Joining Instructions:
The workout will begin promptly at 7.00pm UK time, Wednesday 27th June 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.
