Tonight’s Zwift Group Workout: Countdown 4,3,2,1

Chief Correspondent

TRI247 Workout Series #142 – Countdown 4,3,2,1

Wednesday, 14th October 2020 – 7.00pm UK time on Zwift

(ZWIFT LINK >>> https://www.zwift.com/events/view/1120780)

Ok, so triathlon racing might limited currently, but that doesn’t have to stop all of your training, particularly cycling from the comfort of your own home / pain cave! Thanks to Zwift, you can self-isolate, train hard (or, as hard as you want), and get your fix of social interaction all in one, thanks to the TRI247 Workout Series!

If you are new to Zwift and are not sure how it all works, it’s well worth checking out these recent articles we’ve published to find out more:

The Countdown – 4,3,2,1 session

The core of the session is an uncomplicated ten sets of ‘four minutes on, one minute recovery’. The countdown twist comes courtesy of the structure of those four minute efforts.

TRI247 Zwift Workout Series - Countdown 4,3,2,1

As we countdown the reps, we gradually increase the intensity. The aim is to build resistance to fatigue / endurance as the set progresses, while still being able to gradually raise your effort as the hour progresses. The ten blocks will comprise the following 4/3/2/1 structure:

  • 4 @ 80%
  • 3 @ 90%
  • 2 @ 100%
  • 1 @ 110%

The first part of the session should feel relatively comfortable, but you’ll be training your ability to cope with the increasing fatigue through the set as you build towards the final VO2 Max rep at the end.

Join us at 7p.m. on Wednesday 14th October 2020 (UK time) on the virtual roads of Watopia. Set your reminder now on the link below or via the Zwift Companion app.

[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/1120780]

Joining Instructions:

The workout will begin promptly at 7.00pm UK time, Wednesday 14th October 2020. 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’.

YouTube video

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.
Latest News
Katie Zaferes at WTCS Finals Pontevedra
Katie Zaferes forced to wait for Paris 2024 qualification after tough day in Pontevedra
Jan Frodeno PTO Tour US Open 2023 Milwaukee
Jan Frodeno credited with helping Liverpool FC soccer stars make flying start to new season
Mooloolaba ITU Triathlon World Cup / Vicky Holland
Olympic Bronze medalist Vicky Holland returns to triathlon racing following childbirth
Taylor Spivey at WTCS Finals Pontevedra.
Taylor Spivey opens up on a 2023 that was ‘heavy to bear’ and vows she will be back
Paula Findlay wins Challenge Daytona 2020 photo credit PTO
Challenge Family set to return to North America with race announced for Québec