TRI247 Workout Series #25 – with TRI247 Editor John Levison
Wednesday, 30th May 7.00pm UK time on Zwift
(ZWIFT MOBILE LINK >>> http://zwift.com/events/view/62824)
The week’s TRI247 group workout on Zwift will be lead by TRI247 Editor, John Levison.
Earlier this year I was very fortunate to visit Moscow to host the European Triathlon Union’s annual Presidents’ Gala Dinner and ETU Awards (more on that HERE). A week or so after that trip, it provided the inspiration for the Russian Steps Zwift Group Workout. That was a great session – so we are going to do it again tonight!
The Russian Steps is a classic workout designed to develop your VO2 Max. This session will have you Putin out some hard work…
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!
[You can set yourself a reminder on Zwift here: http://zwift.com/events/view/62824]
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 30th 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.
