TRI247
Search
shop
WIN a year of riding on ROUVY plus indoor cycling kit bundle
ENTER NOW

Tonight’s Zwift Group Workout: It’s our 100th session!

After two years, the TRI247 Workout Series on Zwift reaches its 100th ride tonight - do join us at 7pm, UK time, for 'A Bit of Speed Too'

Chief Correspondent
Last updated -
SHOP

Join us for the 100th TRI247 Workout Series on Zwift

TRI247 Workout Series #100 – ‘A Bit of Speed Too’

Wednesday, 11th December 2019 7.00pm UK time on Zwift

(ZWIFT LINK >>> https://www.zwift.com/events/view/270831)

Just over a year ago we were rising 50 Shades of Power to celebrate reaching our 50th Wednesday group workout – and this evening we will reach triple figures, with session #100. Hope you can join us – virtually – from wherever you are in the world, for another quality hour of training.

The ‘A bit of speed too…’ session

Steady state / even-pacing / low variability index; however you want to term it, keeping your cycling efforts relatively smooth (because we have to run afterwards), is the characteristic and objective for most triathletes, especially as the distances get longer.

Zwift / TRI247 Workout Series / A Bit of Speed Too

Sometimes however, you need to go fast to get faster, and that is the idea behind tonight’s “A bit of speed too…” session.

After a progressive warm up and some ‘primer’ efforts to get us ready for the main workout, the session includes three block of ‘traditional’ sub-threshold / sweetspot / FTP type efforts. Each one is followed by a set of short, but high(er) intensity sprint efforts with short recoveries, to briefly get us away from our typical triathlon training comfort zone. The aim is to be able to develop that top end power, but doing so while fatigued.

Fear not, the sprint efforts are certainly ‘Tour de France sprint finish max effort’ type levels, but should be sufficient to wake up any sleeping fast twitch muscle fibres that have been lacking a bit of action!

[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.]

Join us at 7p.m. on Wednesday 11th December 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://www.zwift.com/events/view/259469]

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 11th December 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.
Discover more
Challenge Family Roth
Five things you need to know about the Challenge Roth bike course
Pelotan - Kristian Blummenfelt
Training and racing in the heat – top tips for keeping your cool when the heat is on
ROUVY routes and workouts – Best ROUVY routes to get ready for Challenge Roth
Sumarpo vanguard vs Zone 3 Vanquish X triathlon wetsuits
ZONE3 Vanquish X wetsuit vs Sumarpo Vanguard wetsuit – how do these triathlon wetsuits match up?
Rouvy indoor cycling app routes
Virtual training for real life racing – How year-round indoor cycling could benefit your race day performance
latest News
Sam Laidlow IRONMAN World Championship 2023 breaks tape for victory
Was Sam Laidlow’s Vitoria-Gasteiz DQ enough to validate his Kona ticket? The IRONMAN verdict is in
Matt Hauser Hamburg WTCS 2024 Photo credit: Tommy Zaferes / World Triathlon
Olympic Games triathlon: Hauser SMASHES 5km WTCS run best – what will be needed in Paris over 10km?
Olympic Games Triathlon Paris Test Event August 2023
Olympic Games triathlon: French sports minister and Hanquinquant swim in the Seine
Lisa Tertsch Cassandre Beaugrand Beth Potter Hamburg WTCS 2024 Photo credit: Tommy Zaferes / World Triathlon
Olympic Games triathlon: No panic from Potter after Hamburg – ‘the big one’s in two-and-a-half weeks’
Kat Matthews runs down the red carpet to second place (Photo by Nigel Roddis, Getty Images for IRONMAN)
British triathlon star celebrates MAJOR win after record breaking day at IRONMAN Vitoria-Gasteiz
triathlon on your terms
Never miss out with our triathlon alerts & digest. Get a dose of adventure & inspiration with Boundless.
Invalid email address
The SBRX Group

Proudly elevating endurance sports through content, products & services

SBRX
RUN247
WIN A 12-MONTH ROUVY SUBSCRIPTION
WIN ONE YEAR OF RIDING ON ROUVY
Share to...