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Tonight’s Zwift Group Workout: Progressive 4×4’s

Here are the details on tonight's TRI247 Group Workout Series session on Zwift. Join us at 7pm for the new 'Progressive 4x4's' session

Chief Correspondent
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TRI247 Workout Series #57 – Progressive 4×4’s

Wednesday, 30th January 2019 7.00pm UK time on Zwift

(ZWIFT LINK >>> https://zwift.com/events/view/142044)

For this week’s TRI247 Group Workout Series of Zwift we’ve put together a tough new session, which we’ve called Progressive 4×4’s.

The Progressive 4×4’s session

Two sets of “four by four” this week!

We start with a warm-up and a sub-set comprising of four sets of four, 15-second efforts to get the legs going. Each set, the target power increases slightly and will leave you fully ready for the main set which follows.

Next up, four blocks of work – each one eight minutes long – each made up of four elements:

4:00 @85% FTP (Zone3)
2:30 @100% FTP (Zone 4)
1:00 @115% FTP (Zone 5)
0:30 @125% FTP (Zone 6)

Just over an hour of quality work – and in group mode, all power targets individually tailored (automatically), to your own FTP. So, whatever you level – novice of Pro – you can all do the same session together.

TRI247 Workout Series / Zwift / Progressive 4x4's

Join us at 7p.m. on Wednesday 30th January 2019 (UK time) on the virtual roads of the Watopia Volcano Circuit. Set your reminder now on the link below or via the Zwift Companion app.

[To set your reminder, click here: https://zwift.com/events/view/142044]

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 30th January 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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