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Train with Karl Alexander on Zwift #2

This weeks TRI247 Workout Series on Zwift will see the return of twice Outlaw Half winner, Karl Alexander. Here are the details of 'The 13:50' session...

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TRI247 Workout Series #18 – Train with Karl Alexander

Wednesday, 11th April 7.00pm UK time (GMT) on Zwift

(ZWIFT MOBILE LINK >>> http://zwift.com/events/view/53597)

The week’s TRI247 Workout Series group session on Zwift will see the return of Team ERDINGER Alkoholfrei athlete and regular TRI247 contributor, Karl Alexander.

Karl has been a regular feature at or near the top of many domestic events in recent years, with a particular focus on the Outlaw races from OSB Events.

Karl Alexander

Winning the Outlaw Half in Nottingham for the first time in 2015, Karl returned to Holme Pierrepont 12 months later to win what would be an epic race by just eight seconds, overtaking Simon George within sight of the finish line.

A bike crash ruled out any chances of attempting a three-peat in 2017, leaving Karl hungry and motivated for the upcoming season. The Outlaw Half is most certainly on his schedule this year!

Having arranged the ‘VO 2 The Max‘ workout in February (HERE), this week’s session is called The 13:50. Why? Well, the session is ’10 to 2’…

Five intervals, starting at 10 minutes and then working down to 2 minutes – the kicker being that as the time drops by two minutes each time, the power increases by 5%.

Karl says, “This will test your strength endurance and push your VO2 Max ceiling into unchartered territory but remember, it’s 90% legs and 10% in your head (actual percentages may vary!)…”

Karl Alexander at the Outlaw Triathlon
Photo: https://gbimagesphotography.wixsite.com/gbimagesphotography

Here are the details on Karl’s The 13:50 (10 to 2) workout:

Karl Alexander - The 13:50 (10 to 2) - TRI247 Workout Series on Zwift

[You can set yourself a reminder on Zwift here: http://zwift.com/events/view/53597]

(As with our other events to date (Lucy Charles | Lucy Gossage | Lionel Sanders | Joe Skipper | John Levison | Ruth Purbrook | Tim Don Reece Barclay| Harry Wiltshire | Paul Shanley | Karl Alexander | Jenny Gowans | Matt Bottrill | John Levison #2 | Sam Begg | Paul Shanley #2), we will publish the Zwift Custom Workout file from the session after the event, so that you can also do the session in your own time).

Joining Instructions:

The workout will begin promptly at 7.00pm UK time, Wednesday 11th April 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.

John Levison
Written by
John Levison
TRI247's Chief Correspondent, John has been involved in triathlon for well over 30 years, 15 of those writing on these pages, whilst he can also be found commentating for events across the UK.
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