Search
shop

Wednesday’s Zwift Group Workout: Train with Adam Bowden

A month out from his full distance IRONMAN debut, join Adam Bowden who will be your ride leader for Wednesday's TRI247 Zwift Group Workout
Chief Correspondent
Last updated -

TRI247 Workout Series #170 – The Surge

Wednesday, 28th April 2021 – 7.05pm UK time on Zwift

(ZWIFT LINK >>> https://www.zwift.com/events/view/2035948)

Join us this week on Zwift for the latest edition of the Tri247 Workout Series. Free to join and open to ALL abilities, enjoy an hour of structured training with the added motivation of a virtual group training environment.

We’ve got another brand new addition to the TRI247 Workout archive this week – as for the first time we welcome Adam Bowden as your guest ride leader and coach.

If you are new to Zwift and are not sure how it all works, it’s well worth checking out our articles archive to find out more:

The Surge session

We have another session this week compiled by Rhys Jones (www.JinxSport.com), who along with Marc Jenkins, is part of Adam’s new coaching setup for 2021.

The structure of this workout is built around responding to surges within a race and then returning to race pace after that spike in effort. Not all events and courses allow a consistent effort, so best to prepare for those situations in training.

The main set comprises of 3 reps of:

  • 7:00 at 85% FTP (approx. 70.3 race pace), straight into
  • 3:00 at 105% FTP (‘The Surge’ – go with the pace/chase the break), straight into
  • 2:00 at 90% FTP (‘maintain strong pace’ after the surge)
  • 3:00 recovery.
Zwift / TRI247 Workout Series / Adam Bowden / The Surge

Tonight’s Ride Leader – Adam Bowden

Adam competed in the World Junior Cross-Country Championships and 3000m steeplechase at the Commonwealth Games, before successfully switching sports to become one of the world’s best triathletes. After becoming one of Great Britain’s most consistent athletes on the World Triathlon Series and winning National Elite titles in triathlon and duathlon, Adam turned his attention to longer distance racing.

Adam Bowden British Elite Duathlon Championships 2018

A winner at Challenge Roma and IRONMAN 70.3 Dubai, Adam was also a very close second at the IRONMAN 70.3 European Championship and set the fastest 70.3 time to date for a British athlete, at the IRONMAN 70.3 Middle East Championship in 2018.

The Championship 2019 - Photo: Jose Luis Hourcade
Photo: Jose Luis Hourcade

Adam will be leading the session this week from the comfort of his Wattbike Atom, so join him – along with athletes from around the globe – for an hour of quality training and banter. This session will be part of Adam’s preparations for his full distance IRONMAN debute next month at the North American Championship, Tulsa.

The session is suitable for ALL abilities, as every athlete will work to their individual power targets, all while working within the group workout environment on Zwift.

Wattbike / Adam Bowden

Free (Virtual) Kit!

Every rider who completes a TRI247 ride (including our weekly Manic Monday Time Trial), will now unlock the bespoke TRI247 kit to their Zwift garage, to wear online whenever they choose!

TRI247 Zwift Kit

[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 in the same way.]

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://www.zwift.com/events/view/2035948]

Joining Instructions:

The workout will begin promptly at 7.05pm UK time, Wednesday 28th April 2021. It is worth logging in 5 or 10 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’.

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
Caroline Pohle Lena Meissner ironman 703 jonkoping sprint 2025
PremiumHow to pace a triathlon to leave it all out there WITHOUT blowing up
FORM Smart Swim 2 PRO lens close up
FORM Smart Swim Pro 2 Goggles review: can these high tech goggles actually help you to train smarter and swim faster?
Premium‘The difference from triathlon is so big – there’s no comparison’: Maya Kingma on life in the Women’s WorldTour peloton
Laura Siddall Challenge Roth 2025 finish line
PremiumLaura Siddall: 10 things I’ve learned from my professional triathlon career
TRIFIT VORTEX tri suit
The small but mighty tri brand you NEED to know about: Why TRI-FIT are on a mission to disrupt the triathlon apparel scene
latest News
Julia Skala end of Norseman 2025
“A fight for self-worth, strength and healing,” Julia Skala on world’s toughest triathlon
Steve McKenna got the win at the 40th edition of IRONMAN New Zealand.
Star IRONMAN athlete clocks a sub-2:20 marathon – and says there’s more to come
Sam Long St George 2024 photo credit Getty Images for IRONMAN
‘Yo Yo Yo – London is calling’ – Sam Long the latest big name added to stellar T100 start lists
Kristian Grue wins Norseman 2025
Norseman 2025: Grue and Skala conquer ‘Zombie Hill’ and the world’s TOUGHEST triathlon
Hayden Wilde happy T100 Singapore 2025
Hayden Wilde – is he BACK for T100 London after injury nightmare?
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

TRI247-LOGO_Primary-Black_RGB-1

CHOOSE YOUR MEMBERSHIP TO BECOME PART OF SOMETHING EPIC

We’re on a mission to elevate the world of endurance sport, becoming your go-to resource for expert training tips and inspiration, unbiased reporting and creating a platform for grassroots voices. But we can’t do it without you on board! Choose a TRI247+ membership option below and become part of something epic.

£7.95/month

Unlimited access. No ads. A whole library of tips, advice and inspiration at your finger tips, and the chance to shape the future of triathlon journalism.

100+ new articles/month

You’ll also gain access to our other premium websites:

Have an account? Sign in

£47.95/year
£95.40/year

50% Discount

100+ new articles/month

Unlimited access. No ads. A whole library of tips, advice and inspiration at your finger tips, and the chance to shape the future of triathlon journalism.

You’ll also gain access to our other premium websites:

Have an account? Sign in

Share to...