UK-based triathlon website TRI247.com runs a series of triathlon focused workouts hosted each week by a guest 'coach', including Pro triathletes, coaches and notable characters associated with the sport. The workouts are typically around 60 minutes long, to add variety and interest to your weekly training schedule.
Select a workout or scroll down to view all workouts.
This set has 50 separate stars to earn - will you claim a 'full house' on the 50 Shades of Power?! This session comprises a wide mix of elements inspired by our previous archive of weekly sessions - warm-up 'spikes' / sweetspot blocks / micro burst intervals / >FTP pyramid plus over/unders. Something for everyone... hopefully!
An hour with Olympian and Coach, Marc 'Jinx' Jenkins - 10 minutes progressive warm/up - Prep Set (3x 1-minute, 1-minute recovery) - Main Set (5x 7-minutes as 5 mins above/below FTP, 2 mins recovery) *** Final 5-minute block is at the max effort you can sustain for 5 minutes - use the variability on Companion app to amend as required *** - 5-minutes warm/down
This FTP Booster session is based around four sets of '40 seconds on, 20 seconds off' intervals, each separated by 5 minutes recovery. The number of repetitions will descend each set (10/8/6/4) in number, to reflect to fatigue that will have been accumulated from the previous work. However, don't expect it to get much easier...
A follow up to the original "A bit of speed too" set, the aim of this session is to once again take our steady-state triathlon legs outside of their normal threshold / FTP type efforts and - briefly at least - hits some bigger speed and power numbers.
Once again, we aren't looking to win a Tour stage Sprint any time soon, but a bit of extra speed will wake our legs up a touch...
As triathletes we typically aren't the best at anything significantly above threshold / FTP effort. Steady-state is our game!
In this session we'll attempt to address that a little, by including a series of short (but well above our usual at or around FTP power!) sprints, each one timed after a short block of more conventional threshold efforts. They aim here is develop a little top end power while fatigued. We won't be winning Tour stage Sprints any time soon - but everyone likes a little extra speed, right?!
This workout is aimed at responding to surges and then returning to race pace.
For the main set, find a comfortable cadence, focus on relaxed breathing with all of your power going through the pedals on the 'surge' - time to respond, chase that break... and then get back to strong pace after that >FTP effort!
Maximal Efforts - this is one of my favourite sessions that my coach Andy Jackson from Peaks Consultancy sets. On sporting courses there is not always the opportunity to flat line your effort so being able to go over and under, or over and above is a great way to train the body not to be shocked when you ask it to go beyond what it normally does.
10 mins L1- L2 high cadence warm up ---- Ramps to Max (All @ cadence to suit) 5mins @sweetspot 5mins @FTP 3mins L5, then 30secs max effort 5mins- L1 High cadence recovery (Repeat x3) -- 4:30 L1 cool down
This session is designed for the early part of a winter training plan. Make sure your Zwift FTP setting is right for this time of year. If it's still at peak summer fitness, the session will still bite! After a short warm up, the session goes into 2 progressive blocks of a 5-step ramp, into a 15 minute interval block. Enjoy, and thanks for riding! Cheers, Steve.
This workout has an accompanying play list so you can workout to music and synchronise your efforts to the choruses and BPM. The workout includes hills climbs in and out of the saddles, sprints, tabata and hip strengtheners. The 45 minute length makes it ideal for a cheeky lunchtime session or when you dont have much time to train and need good return on investment and variety Track 1 Warm up Track 2 sprints in the saddle on the chorus (sprints @ 120RPM) Track 3 Jumps on the chorus (4 slow pedal stroks up and 4 slow seated) Track 4 Seated hill climb Track 5 Standing hill climb (seated if preferred) Track 6 Builds every 30 seconds Track 7 Tabata - 20 secs sprint, 10 sec free wheel (sprints @ 120RPM) Track 8 Pedal out of the saddle on the chorus Track 9 Seated hill climb Track 10 Pedal out of the saddle on the chorus Track 11 Sprint on the chorus (Sprints @ 110RPM) Track 12 Standing hill climb 9or seated if preffered) Track 13 Warm down. .
This session is inspired by the Club Relays, a 4-person event which has been part of the fabric of the UK Triathlon scene for almost three decades. The workout includes four sets, within each one you increase the effort from Tempo, through to Threshold and then (briefly) into VO2 Max, before a short recovery. Repeat four times - one each to represent each team member in the virtual relay
This is a primarily sustained effort session, comprised of 10, 4-minute blocks with just 1 minute of short recovery between them. We 'countdown' as: 4 @ 80% FTP (moderate start) 3 @ 90% FTP (sweetspot) 2 @ 100% FTP (threshold) 1 @ 110% FTP (VO2 Max)
As the fatigue builds, stay strong to hit the power targets!
This workout consists of a long, easy spin to warm up followed by 3 sets of ascending big gear intervals. The intervals get longer and harder, peaking at 4 minutes at 105% of FTP. Focus on the suggested cadence to keep these challenging and to build leg strength.The workout finishes with another easy spin to cool down. This is a session focussed on building strength rather than hitting big wattages - so follow the cadence prescribed
This week's session will have you working hard, with two blocks of VO2 Max+ efforts. The intervals are relatively short (1 minute), but with 7 back-to-back, will be tough enough to hurt... but short enough that you can hang-in there. That's the plan, anyway!
The session has been compiled by 2018 ETU Middle Distance AG Triathlon Champion, Debbie Coyle. Debbie is also a full-time personal trainer and mum of two. Get ready for her 'Killer 7's'!
This workout is a variation on the classic Tabata / Ronnestad style short interval workout. After a warm up, we'll complete three blocks of approximately ten minutes with a work to rest ratio of 2:1. As we progress, the intervals get shorter but the power target moves up through your VO2max range. This way, you'll accumulate a good amount of time at this intensity without your lactate levels going through the roof.
This workout is based around three blocks of 12 minutes at approx. IM 70.3 pace, but includes intervals up above threshold, simulating riding in the real world where you'll lift your effort for hills, headwind or overtaking other riders.
Ready to gets the legs burning?! Join GB's Gill Fullen, a multiple AG World Champion at Duathlon, Powerman, 70.3 & Long Distance Triathlon for this 'Lactic Legs Challenge'. Gill describes it as a "bread and butter" session that her coach, Perry Agass and the Trisutto training group use with their athletes. A full hour of "two minutes on, one minute recovery". Keep your cadence LOW throughout - build resistance, strength and resilience and feel the burn...
This varied set is designed to loosely reflect the course at the Glasgow 2018 European Triathlon Championships at Strathclyde Country Park. A challenging, but fair course, the route undulates throughout with a short but sharp hill on each lap. Work hard on the ups, but make sure you take the (short!) recoveries on the 'downs' from the venue which also hosted the 2014 Commonwealth Games.
Join 3x Olympian and 2x ITU World Champion, Helen Jenkins, for an insight into the training that has kept her at the top of the sport for almost two decades. After an extended warm/up, we'll go into a 4x 7 mins main set with plenty of work just below and just above FTP level, each separated by 3 mins recovery to get you ready for the next effort.
After a steady warm up, 5 short, 10-second efforts to wake the legs up for the work ahead. It's then three, progressive 10-minute blocks of increasing effort. The power is not extreme - but keep the cadence low as described to build strength. And then...on the final set we STOMP THE PEDALS for ten, 40-second 'max' efforts with 20 seconds recovery!!
A progressive workout that should feel relatively comfortable for the first half but the challenge comes in holding form in the last 15 minute effort. Three 15 minute blocks of steady riding interspersed with 30 second hard efforts to simulate making a pass in a race. Work at your race cadence throughout.
A variation on 'The Gorby' this is a pyramid workout where the third effort is the hardest one. All five are above threshold so this will need plenty of focus and pacing of effort to get to the finish.
A classic Russian Steps interval session, that starts with a gentle 8 minute warm up before a block of 5 minutes at FTP. A short rest and then 3 x sets of sharp intervals at 115% FTP, as the efforts get longer, the rests get shorter. The workout then finishes with another 5 minute block at FTP before a gentle cool down. This workout will be challenging with lots of short efforts above threshold.
The purpose of this session is to push you to your VO2max ceiling before the effort drops back to FTP, keeping the intensity high will elicit gains in VO2max and therefore aerobic capacity.
The repeated 60 second 125% FTP intervals at the end of the workout are short and achievable but will push you to exhaustion. The duration of time at VO2max during the 60 minute session is around 10 minutes.
It's a shorter version of a workout we use to build aerobic capacity and strength endurance. It's a typical early season workout, and we would build the volume over time. Unders = high Zone, Overs = low Zone3
Athletes can self-select cadence - perhaps using low cadence for the efforts.
A 70 minute session with descending sets of intervals above your ftp. This is a bread and butter set for me. If you are doing it right then about three quarters of the way through the 3 minute intervals you should start feeling the finger tips pulsating, and getting a little uncomfortable in your skin. The last couple are usually very painful, but in reality that is where the workout really starts. If it doesn't hurt, then your body was likely already equipped to perform the job you are asking of it, and thus it is at that point that you are finally crossing over into an area where you don't have adequate machinery to perform the job. The big efforts at the end are mainly to ingrain in the body that we do not slow down at the end of the workout, but rather, pickup the effort.
TRI247 ERDINGER PRO SERIES This is a Zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. (It is suggested that you swith ERG mode off for the micro efforts).
Session adapted from the Zwift-set workout of the same name. Thanks guys!
HAPPY NEW YEAR! This session has been set by 13x iron-distance champion, Lucy Gossage to kick off the 2019 TRI247 Workout Series. There's a theme of "three's" running through the session. After a short, progressive warm-up you'll complete: a) Three sets (of three!), short > FTP bursts to ensure that the legs are nicely warmed up. b) A short sub-set of three, one-minute efforts, before a mainset of c) Three, 10-minute blocks starting comfortbly, but then stepping up in effort to and then beyond threshold.
This is a full body neuromuscular workout. The idea behind this workout is to adapt to changes in pace and to learn how to optimise speed, power and aerodynamics. 6 weeks leading into a key event would be the perfect time to look at including this workout into your weekly schedule. #smashitup
8 min Warm up --- 6x 3 min blocks increasing effort every 1min. 1min L3 1min Sweetspot 1min L5/H5 --- 10 min recovery --- 6x 3 min blocks increasing effort every 1min. 1min L3 1min Sweetspot 1min L5/H5 --- 8 min Cool down
An extended, progressive warm-up includes a series of short/sharp 'spikes' is designed to get you fully warmed-up and promed for three sets of micro burst intervals. Each set contains eight reps, which decline in length (30 secs / 20 sec/ 10 sec), but increase in power! Recovery properly with an easy spin between sets.
MICRO BURST INTERVALS ARE BACK - THE SEQUEL! An extended, progressive warm-up includes a series of short/sharp 'spikes' is designed to get you fully warmed-up and primed for six sets of varied micro burst intervals. The session feature three blocks of short (hard) intervals, repeated twice through. The intervals are 20/15/10 seconds respectively - but as the time decreases, we increased power / decrease rest and add an extra rep too.
Warm up: (10 mins total) 5 mins easy spin, gradually increase effort 3 mins as 30s fast effort, 30s easy recovery 2 mins very easy spin - - - Main set: (30 mins total) 3x (1,2,3,2,1) min HARD effort (top Z4 FTP effort) off 1 minute easy spin recovery. Efforts in aero position if possible. - - 3 mins easy spin recovery between sets - - - - Power meter users: HARD efforts at 100% FTP for each interval. Use power as your key metric, even if you are also using a heart rate monitor. - - - Heart rate only users: Complete session with HARD efforts in HR zone 4. - - - Easy spin cool down for the rest of the session.
This session has been set by British Age-Group athlete Paul Lunn, who finished on the podium at the IRONMAN World Championship in 2017 and 2018. 5th and 3rd so far, it is sessions like this that are part of his 'Kona Quest' for the top step in Hawaii. --- 3 SETS, sandwished by warm/up & warm/down: 5mins @ FTP / 5mins Z2 2mins Z5 (120%) / 4mins Z2
TRI247 Workout Series: An (extended!) variation on the popular 'The Gorby' session, this is a set of SIX, five-minute efforts at above FTP, alternating between 105% and 110% FTP Power. After building a solid FTP base in recent months, a challenging session which will move you nicely towards race fitness.
A 15 minute warm up including 4 x 15 second sprints and then the main set starts. This is a series of 3 x 11 minute pyramids just below, at and just over your ftp. Focus on keeping at your preferred race cadence throughout the session.
This is the fourth and final week of the Stages TRI247 Power Builder Series in conjunction with Jinxsport.com
This session includes pyramid-style blocks which work up to and then back down from our FTP threshold, improving ability to process the by-products of exercise like lactic acid and to actually use it as a fuel to power our heart.
It may sting a little, and expect to see some higher heart rates!
This session has Pyramid, Short and Long intervals, and we'll be working through 95% - 115% of FTP throughout. Lots of fun stuff to keep you interested for the next hour and to make sure you feel like you have taken your turn on the front. Lets go team! #togetherwerace
Author: Mark Pearce (Intelligent Triathlon Training)
This is a workout to help develop VO2max and power at VO2max. After the 20min w/up there are 6 reps of 3min. Each includes 10s hard acceleration at the start. This can be performed in or out of the saddle. Then, settle into your race (TT, hoods or drops) position aim to complete the interval. If you need to come out of that position to complete the rep, do so - the idea is for a very hard workout!
If you can complete this then the aim is to add another rep on, not to go harder. Once you are able to accumulate 21-24min of work then you probably need to re-evaluate your FTP - well done!
After a warm-up including some progressive, short 'spikes' to ensure the legs are primed, we start with three, 5-minutes sweetspot efforts (approx 70.3 pace, or just above). Then, it's three sets of short, just above FTP effort intervals with short (partial) recovery.
Following on from Laura 'Sid' Siddall's last session, this set provides an opportunity to practice and develop power while in the aero position, now that a few TT events and even triathlon's are beginning to return to the racing schedule.
Join 5x iron-distance champion Laura and the TRI247 virtual Zwift community for another quality hour of training!
This is a GIANT of a session, so be prepared to hurt - a real leg burner!!! After a couple of short efforts and some sweetspot work, the real meat of the session - 3 blocks of 10x30secs on / 15secs off at 125% FTP. It's not your conventional interval session... expect to have to dig deep and suffer. The pain is worth it in the end!
This set has been compiled to allow a good percentage of the session to be completed at the upper Z3 / lower Z4 'Sweetspot'. No big power outputs this week, but be prepared mentally to maintain a 'solid' effort for extended periods. Main set is 7 * 4:00 at Sweetspot with 2mins recovery - the slight twist is that each Sweetspot block is sandwiched by 15 seconds just above FTP at the start and finish, to simulate a strong start / finish which may happen (even if not planned!), in a race.
The session starts with a steady warm-up and three short sets of progressive above FTP efforts to get the legs nicely prepared for the work ahead. This main set comprises of 5 sets of 6mins at around Sweetspot effort, gently increasing within each set, with the 'kick' being that each set finishes with 30 secs above FTP. Think of that as a short/sharp hill that needs to be crested and forces you out of your(relative!) comfort zone, before recovering and then getting back into your sustainable pace.
Tonight's session is a variation on the popular 2*20 minutes which is a regular (and productive) feature of many TT / Triathlon training schedules.
Each 20 minute block will feature four, one-minute segments above FTP before immediately returning to a tempo effort. Those will provide the 'Twist' to the 'Tempo'... hence, the session name. This will reflect many race situations, where maintaining a very steady power output is simply not feasible, so coping with variability is needed.
The set is a Middle Distance / 70.3 preparation session timed 11 days before The Championship in Samorin, Slovakia. It includes a mix of intervals and Big Gear Work. Longer than our normal session, the 'Decider' is this - will you hang tough and stay on for the final 12minute effort at above FTP, or is that the point at which your session ends? YOU DECIDE !!!! The session has been set by Tri Sutto coach, Rafal Medak for Chris Standidge and his Total Tri Training athletes.
This session is inspired by 'Facing the Dragon' at IRONMAN Wales! This session includes: 1) A progressive (3-part) warm up. 2) An extended sub-threshold block, including two short periods above FTP, to simulate a short hill before getting back to race pace. 3) Some short, high power surges to enhance ability to hit higher wattages on steep sections. 4) Two 'over-under' blocks to challenge your FTP level and ability to cope with variability to your pacing.
This session is an ideal midweek maintenance session if you've been smashing yourself elsewhere with virtual challenges and online racing. The body needs some aerobic work too!
After a progressive warm/up with a few mini efforts to wake up the legs, we'll do ten, four-minute blocks. These will start steady, then gradually step up every three minutes, before finishing with a minute at FTP, before a short rest and then repeat...
This session is an ideal midweek maintenance session if you've been smashing yourself elsewhere with virtual challenges and online racing. The body needs some aerobic work too! Enough to keep you working - but not break you...
After a progressive warm-up with a few mini efforts to wake up the legs, we'll do three, 13-minutes blocks. These will start steady, simulate a (gently) rolling course - include a minute at FTP in the middle - then return.
This session has been compiled by Natalie Lawrence, an Elite triathlete who represented Great Britain at Junior and Under-23 level in her youth. She's small in stature, but mighty in power!
After a progressive warm/up and some short primer efforts, you'll start an extended pyramid block. From a modest 5min starting effort, you'll then decline in time each rep (5/4/3/2/1 min), but increase in effort (from 85%, up to a peak at 120% FTP), before coming back down. This will be a slow burn... but expect it to bite hard!