TRI247 Workout Series #48 – Sweetspot Sandwich
Wednesday, 21st November 7.00pm UK time on Zwift
(ZWIFT LINK >>> https://zwift.com/events/view/103686)
For this week’s TRI247 Workout Series session on Zwift, we have a brand new session for you, which we’ve called the Sweetspot Sandwich.
The Sweetspot Sandwich session
This session is, at its core, a relatively straightforward 7x 4:30 at ‘Sweetspot’ effort, with 2:00 recovery.
The slight twist – hence the session name – is that the first and last 15 seconds of each interval will be just above FTP effort and thus provide a ‘sandwich’ around the four minutes of sweetspot effort. The logic here is that often you will start a ride fast (perhaps too fast), and then need to settle back into your sustainable effort. Similarly, there may be a pace increase at the very end of a ride, for example, get a good position going into transition.
Overall, the set doesn’t require huge power outputs or speed at any point, but will require mental focus and resilience to maintain the effort through the session as fatigue starts to build from the previous reps.
Main set details, seven repetitions of:
– 15 secs @105% FTP (Zone 4/5)
– 4minutes @88% (Sweetspot effort – high Zone 3)
– 15 secs @105% (Zone 4/5)
– 2minutes @65% (Recovery)
Join us on Wednesday when we’ll be riding the Astoria Line 8 New York circuit for an hour of quality training.
[To set your reminder, click here: http://zwift.com/events/view/103686]
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:
- Lucy Charles ‘Over-Unders’
- Lucy Gossage ’12 Days of Christmas’
- Lionel Sanders ‘Intervals’
- Joe Skipper ‘ Burner’
- John Levison ‘High Five’
- Ruth Purbrook ‘Over Gears’
- Tim Don ‘Comeback’
- Reece Barclay ‘Mix Session’
- Harry Wiltshire ‘Grim Reaper’
- Paul Shanley ‘Pyramids’
- Karl Alexander ‘VO 2 The Max’
- Jenny Gowans ‘Norse Steps’
- Matt Bottrill ‘Lactic Builder’
- John Levison ‘Russian Steps’
- Sam Begg ‘What Goes Up, Must Come Down’
- Paul Shanley ‘70.3 Minutes’
- Karl Alexander ‘The 13:50 (10 to 2)’
- Richard Stannard ‘FTP Advancer’
- Race Force ‘ChainGang’
- Simon George ‘The Giant’
- Natarsha Tremayne ‘Stomp The Pedal’
- Chris Standidge ‘The Championship Decider’
- Lesley Levison ‘Spiked Tempo’
- Bex Rimmington ‘ Maximal Efforts’
- Coach Kevin Poulton’s ‘Progressive 11’s’
- ‘The Kitchen Sink’ – set by TRI247 Editor John Levison
- John Levison ‘A Bit of Speed too…’
- ‘Glasgow Revisited’ – John Levison
- ‘Club Relays Madness’ – John Levison
- ‘John Levison’s A Bit (More) Speed Too’
- The Dragon – John Levison
- Sweetspot with a Kick – set by TRI247 Editor John Levison
- John Levison’s ’40/20’s FTP Booster’
- Micro Burst Intervals
- Short and Sweet(spot)
- Micro Burst Intervals 2
Joining Instructions:
The workout will begin promptly at 7.00pm UK time, Wednesday 21st November 2018. 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.
