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Tonight’s Zwift Group Workout Series: 40/20’s FTP Booster

Join us at 7pm, UK-time tonight on Zwift for the TRI247 Group Workout Series. Here are the details of the 40/20's FTP Booster session

Chief Correspondent
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TRI247 Workout Series #89 – 40/20’s FTP Booster

Wednesday, 18th September 2019 7.00pm UK time on Zwift

(ZWIFT LINK >>> https://zwift.com/events/view/221518)

Here are the details for tonight’s TRI247 Workout Series session on Zwift, the 40/20’s FTP Booster.

Join us for an hour of quality, structured training – suitable for athletes of all abilities. The session has been set by and will be lead tonight by TRI247 Editor, John Levison.

The 40/20’s FTP Booster session

The workout is based around four sets of ’40 seconds on, 20 seconds off’ intervals, each separated by five minutes recovery. When ‘on’ you’ll be working well above FTP power, approaching VO2 Max levels, before a short recovery and repeat.

Starting with 10 reps, subsequent blocks will be eight, six and four respectively… but with the accumulated fatigue, will the session get easier or harder as we progress through the hour? Join us and find out!

TRI247 Workout Series - 40/20's FTP Booster

TIP – It is always worth having the (free) Zwift Companion app to hand on your mobile device. Within the workout screen you can toggle your FTP by +/- 10% ‘on the fly’, which will immediately change your power targets during the session. Legs feeling heavy, can’t quite hold your power targets? It happens! Rather than can the session, how about moving your targets down 5% first, before giving up completely? Alas, the body isn’t a machine and can’t always deliver as you hope/think it should, so a bit of flexibility and not getting too obsessed with the numbers can be a good thing!

Zwift Companion app FTP Bias

On the flipside, perhaps you are having a good day or increasing the overall training stress of the session better meets your own training goals for that day? In that case, you have the option of nudging your baseline up too in the same way.]

Join us at 7p.m. on Wednesday 18th September 2019 (UK time) for another quality workout. Set your reminder now on the link below or via the Zwift Companion app.

The session is genuinely open to everyone of ALL abilities. Group workout mode works fantastically in Zwift and ensures that the power targets are tailored to YOUR level. It makes no difference if your FTP is 400 watts or 100 watts, the targets you see will be specific to you – all while being part of the on-screen group.

[To set your reminder, click here: https://zwift.com/events/view/221518]

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:

Joining Instructions:

The workout will begin promptly at 7.00pm UK time, Wednesday 18th September 2019. 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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