Search
shop

Train with Richard Stannard on Zwift

Join the weekly TRI247 Workout Series group on Zwift this Wednesday, where 'The Fish' Richard Stannard has set a 75-minute 'FTP Advancer' session...
Chief Correspondent
Last updated -

TRI247 Workout Series #19 – Train with Richard Stannard

Wednesday, 18th April 7.00pm UK time (GMT) on Zwift

(ZWIFT LINK >>> http://zwift.com/events/view/54916)

Wednesday’s TRI247 Workout Series group session on Zwift will prove that a ‘Fish’ can indeed ride a bicycle. This week we welcome one of the stalwarts of the British triathlon scence for the past two decades, Richard Stannard, as guest coach and ride leader.

One of the best open water swimmers in the history of the sport, Richard has won the Elite ITU Aquathlon World Championship three times (2003 / 06 / 11), the UIPM Biathle World Championships four times (2005 / 07 / 10 / 12) and was the British Elite Triathlon Champion in 2001.

Despite focussing on his coaching career these days (www.triathlontrainingcentre.co.uk), Richard is still very active in the sport as an athlete too. In 2017 won the 40-44 category at the ITU Sprint Triathlon World Championships in Rotterdam. He may be known as “The Fish”, but he knows how to ride a  bike as well!!!

Richard Stannard - 2008 ETU Triathlon European Championships
Photo: Spomedis

The Session:

Richard has got a 75-minute session planned for you this week, called the FTP Advancer. The session is designed to pull your sustainable power output to new higher wattages.

After a warm up and four short, but increasingly intense 10 second sprints to get your ready for the main set, the session comprises of three sets of five intervals, all at above FTP power. The intervals start at one minute in length and increase by 30 seconds each time, ending with a three minute effort. You than get to recover and do it again. And again!

The main session structure is therefore three sets of:

  • 1min Z5 [116%]
  • 1min Z1 [52%] recovery
  • 1:30min Z5 [116%]
  • 1min Z1 [52%] recovery
  • 2:00min Z5 [116%]
  • 1min Z1 [52%] recovery
  • 2:30min Z5 [116%]
  • 1min Z1 [52%] recovery
  • 3min Z5 [116%]

4min Z1 [50%} recovery between each set

TRI247 Workout Series - Richard Stannard FTP Advancer / Zwift

[You can set yourself a reminder on Zwift here: http://zwift.com/events/view/54916]

(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 | Karl Alexander #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 18th 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.
Discover more
Dave Ellis / Luke Pollard - World Para Triathlon Championships Pontevedra 2023
Golden opportunity – British Triathlon launches search for LA2028 paratriathlon guides
IRONMAN Lanzarote 2024 - Anne Haug on run course
Best marathon shoes for Ironman – the ‘legal’ super shoes you CAN wear to level up your run split
Challenge Sanremo 2024 - Photo: Jose Luis Hourcade
How to fuel your triathlon training: Expert nutritionist tips to help you nail every session
swim start IRONMAN World Championship Kona 2024 photo credit Tony Svensson IRONMAN
Level up your Ironman swim split – must-read tips from an expert swim coach
Ironman gear guide – everything you need to get to the finish line of a full distance triathlon
latest News
Challenge Family Roth
Challenge Roth 2025: NADA to increase anti-doping testing for Pros and Age Groupers at iconic race
Kat Matthews at the post race press conference of the 2024 IRONMAN World Championship
IRONMAN Texas 2025: British triathlon superstar Kat Matthews reveals key motivation for record-breaking success
Solveig Lovseth IRONMAN 70.3 Venice-Jesolo Finish Line 2025
IRONMAN 70.3 Venice-Jesolo results: Another Norwegian prodigy stars as Solveig Lovseth romps to stunning win
Panagiotis Bitados IRONMAN 70.3 Venice Jesolo 2025 Finish Line
IRONMAN 70.3 Venice-Jesolo results: Greek triathlon phenom SPRINTS to another stunning win
Alistair Brownlee Raiders Gravel Race photo credit Joe Cotterill
Triathlon legend Alistair Brownlee issues welcome health update after painful bike crash at Traka 360 gravel race in Spain
triathlon on your terms
Never miss out with our triathlon alerts & digest. Get a dose of adventure & inspiration with Boundless.
The 247 Group

The home of endurance sports

Share to...