TRI247
Search
shop

Wednesday’s Zwift Group Workout: Debbie’s Killer 7’s!

A brand new session for this week's TRI247 Zwift Group Workout. Join European AG Champion Debbie Coyle on Wednesday for her "Killer 7's" set

Chief Correspondent
Last updated -
SHOP

TRI247 Workout Series #107 – ‘Debbie’s Killer 7’s’

Wednesday, 12th February 2020 7.00pm UK time on Zwift

(ZWIFT LINK >>> https://www.zwift.com/events/view/330909)

Here are the details for this week’s Wednesday night TRI247 Workout Series group workout on Zwift. We’ve got a brand new session and a brand new ride leader for you this week – so read on, and find out more about ‘Debbie’s Killer 7’s‘.

If you are new to Zwift and are not sure how it all works, it’s well worth checking out these two recent articles I put together to find out more:

Debbie’s Killer 7’s session

The session starts with a progress warm-up, a little build-set and then a 5-minute threshold block before we get into the heart of the work.

This set will have you working hard, with two blocks of VO2 Max+ efforts (1min hard, 1 min recovery). Expect it to hurt, particularly as each block progresses – but the intervals should also be short enough to allow you to hang in until the end too. Let’s see if that proves to be the case?!

Debbie Coyle Zwift Workout Series Killer 7's

Tonight’s Ride Leader – Debbie Coyle

Debbie is a successful Age-Group triathlete, who has recently opened an exciting new club, Comrades Triathlon Club, based in Essex. She’s also been a regular participant in the Wednesday sessions for the last year of more. We are very pleased that Debbie has agreed to set, and lead, this weeks workout.

Debbie Coyle / Deborah Coyle / Zwift

Debbie won her category at the 2018 European Middle Distance Champs held in Ibiza, beating a number of professionals in the process. She works full-time as a personal trainer and balances her training with caring for her two children.

Debbie Coyle / Deborah Coyle / Zwift

Join us at 7p.m. on Wednesday 12th February 2020 (UK time) on the virtual roads of New York City. 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/330909]

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 12th February 2020. 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’.

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
Beginner Triathlete Race Day Checklist
Triathlon Race Day Checklist – A Beginners Guide
Challenge Kaiserwinkl-Walchsee 2023 - Photo Credit José Luis Hourcade / Challenge Walchsee 2023
How to pace a hilly half distance triathlon – Challenge Kaiserwinkl-Walchsee race day tips
sumarpo triathlon swimming wetsuit
Wetsuit buying guide – How to choose the best wetsuit for triathlon, open water swimming, SwimRun and cold water
Challenge Family Roth
Five things you need to know about the Challenge Roth bike course
Riixo Recovery compression calf sleeves sports recovery
How to relieve sore muscles and recover faster between training sessions
latest News
An emotional Sophie Coldwell wins WTCS Yokohama 2023 photo credit: World Triathlon / Tommy Zaferes
British Triathlon explain ‘difficult decision’ after Sophie Coldwell Olympic Games triathlon omission
Sophie Coldwell WTCS Cagliari 2024
Sophie Coldwell heartbroken and “angry” after missing out on Olympic Games triathlon spot at Paris 2024
Jonathan Brownlee / Jonny Brownlee - World Triathlon Cup Arzachena 2022
Olympic Games Triathlon: Jonny Brownlee reacts after missing out on Paris 2024 spot for Team GB
Team GB triathlon paris olympics 2024 yee taylor brown potter dickinson
Olympic Games triathlon: Which athletes have qualified so far for Paris 2024?
Team GB triathlon paris olympics 2024 yee taylor brown potter dickinson
The Brownlee brothers Olympic Triathlon era is OVER for Britain as Sam Dickinson gets final spot for Paris 2024
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
GET RACE READY - SHOP WITH SBRX
GET RACE READY - BUY WITH SBRX
Share to...