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.
Duration: 1h
Stress points: 75
Z1: 20m
Z2: 10m
Z3: 10m
Z4: 8m
Z5: 10m
Z6: 3m
Author: J.Levison
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!
Duration: 1h
Stress points: 73
Z1: 8m
Z2: 21m
Z3: 8m
Z4: 8m
Z5: 15m
Z6: -
Author: Marc Jenkins
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
Duration: 1h
Stress points: 73
Z1: 22m
Z2: 18m
Z3: -
Z4: -
Z5: 19m
Z6: 1m
Author: John Levison
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...
Duration: 1h
Stress points: 70
Z1: 24m
Z2: 12m
Z3: 13m
Z4: 3m
Z5: 2m
Z6: 6m
Author: John Levison
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...
Duration: 1h
Stress points: 69
Z1: 28m
Z2: 8m
Z3: 3m
Z4: 14m
Z5: 2m
Z6: 5m
Author: John Levison
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?!
Duration: 1h 3m
Stress points: 75
Z1: 13m
Z2: 11m
Z3: 22m
Z4: 6m
Z5: 9m
Z6: 2m
Author: Rhys Jones (JinxSport.com)
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!
Duration: 1h 2m 30s
Stress points: 71
Z1: 16m
Z2: 13m
Z3: 15m
Z4: 10m
Z5: 5m
Z6: 3m
Author: Bex Rimmington
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.
Duration: 1h 5m
Stress points: 83
Z1: 19m
Z2: 5m
Z3: 15m
Z4: 24m
Z5: -
Z6: 2m
Author: Matthew Bottrill
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
Duration: 1h 5m
Stress points: 69
Z1: 23m
Z2: 10m
Z3: 24m
Z4: 8m
Z5: -
Z6: -
Author: Matt Bottrill Performance Coaching - Stu Auckland
10 mins warm?-up ?L2
---
Repeat 4 times ( STAY AERO FOR ALL OF THIS )
2x 3 mins at sweetspot (87-93% of FTP) and 1 min @ 100% of FTP,
5 mins L1 between sets.
---
8 mins cool down L1
Duration: 1h
Stress points: 67
Z1: 22m
Z2: 6m
Z3: 22m
Z4: 4m
Z5: 5m
Z6: 2m
Author: Steve Clark - OffThatCouchFitness.co.uk
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.
Duration: 45m 7s
Stress points: 65
Z1: 6m
Z2: 4m
Z3: 11m
Z4: 11m
Z5: 11m
Z6: 1m
Author: K.Parnell Chili Tri MAF
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.
.
Duration: 1h
Stress points: 70
Z1: 8m
Z2: 14m
Z3: 20m
Z4: 12m
Z5: 5m
Z6: 1m
Author: John Levison
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
Duration: 1h 2m
Stress points: 73
Z1: 17m
Z2: 4m
Z3: 16m
Z4: 20m
Z5: 4m
Z6: 1m
Author: John Levison
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!
Duration: 1h
Stress points: 67
Z1: 19m
Z2: 14m
Z3: 15m
Z4: -
Z5: 12m
Z6: -
Author: Louise Minchin
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
Duration: 1h
Stress points: 79
Z1: 24m
Z2: 15m
Z3: 2m
Z4: 5m
Z5: -
Z6: 14m
Author: Debbie Coyle
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'!
Duration: 1h
Stress points: 74
Z1: 29m
Z2: 10m
Z3: 5m
Z4: 2m
Z5: -
Z6: 15m
Author: Debbie Coyle
Another 'Killer' set from GB Age-Group athlete, Debbie Coyle.
Tonight, Killer Minutes... with extra sting.
The first main set will feature 10x 1minute efforts at 120% FTP (with a 1minute recovery).
For set too, just 30-seconds each... but we go up to 130% :-)
Duration: 1h
Stress points: 77
Z1: 20m
Z2: 14m
Z3: 2m
Z4: 10m
Z5: 5m
Z6: 10m
Author: Debbie Coyle
This set has been compiled by GB Age-Group athlete and coach, Debbie Coyle.
The 3-part main set comprises a sandwich, where the 'bread' features 5 'Killer Minutes' - one minute VO2 Max effort, 1min recovery.
The 'filling' of the sandwich is a 15-minute block of over/unders, based around your FTP level. Enjoy!
Duration: 1h
Stress points: 74
Z1: 34m
Z2: 5m
Z3: -
Z4: 1m
Z5: 7m
Z6: 13m
Author: Espresso Performance Coaching
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.
Duration: 1h
Stress points: 66
Z1: 10m
Z2: 13m
Z3: 30m
Z4: -
Z5: 6m
Z6: 2m
Author: Espresso Performance Coaching
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.
Duration: 1h 10m
Stress points: 90
Z1: 25m
Z2: 5m
Z3: -
Z4: 20m
Z5: 20m
Z6: -
Author: Gill Fullen
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...
Duration: 1h
Stress points: 71
Z1: 14m
Z2: 16m
Z3: 9m
Z4: 14m
Z5: 4m
Z6: 3m
Author: John Levison
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.
Duration: 1h 5m
Stress points: 88
Z1: 27m
Z2: 2m
Z3: 8m
Z4: 22m
Z5: -
Z6: 6m
Author: Harry Wiltshire
Plenty of steady efforts around your ftp but with some short, hard sprint intervals thrown into the mix to keep things interesting.
Duration: 1h
Stress points: 76
Z1: 24m
Z2: 7m
Z3: 1m
Z4: 15m
Z5: 6m
Z6: 6m
Author: Rhys Jones - JinxSport.com
This is a workout built around creating a breakaway within a race, and then sustaining power to maintain that. It's also an ideal session to prepare for hilly races.
Focus on a comfortable cadence during the breakaway reps and try to keep your upper body relaxed, saving all of your energy for the pedals.
Duration: 1h
Stress points: 71
Z1: 27m
Z2: 3m
Z3: 1m
Z4: 25m
Z5: 3m
Z6: 1m
Author: Helen Jenkins
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.
Duration: 1h
Stress points: 64
Z1: 28m
Z2: 5m
Z3: 16m
Z4: 4m
Z5: 2m
Z6: 6m
Author: J.Levison
The temperatures are rising - but don't let that keep you away from quality work on your indoor trainer!
A mixed set of intervals to keep you working, without going too deep, in the warm temperatures that are scheduled in Europe this week. Still enough to work up a sweat though...
Duration: 1h 0m 15s
Stress points: 82
Z1: 20m
Z2: 4m
Z3: -
Z4: 27m
Z5: -
Z6: 9m
Author: Hywel Davies
A tough interval session of 18 x 2 min efforts.
It's not too hard at first but the rest time drops by 5 seconds each rep. 10 intervals in the first set, 8 in the second with a chance to recover in the middle
It's often easier to push harder towards the end of an interval. This session encourages just that. Enjoy!
Duration: 1h
Stress points: 71
Z1: 19m
Z2: 14m
Z3: 10m
Z4: 10m
Z5: -
Z6: 7m
Author: Natarsha Tremayne
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!!
Duration: 1h 5m
Stress points: 79
Z1: 13m
Z2: 19m
Z3: 13m
Z4: 13m
Z5: -
Z6: 8m
Author: Jenny Gowans
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.
Duration: 1h 5m
Stress points: 93
Z1: 26m
Z2: 4m
Z3: -
Z4: 20m
Z5: 15m
Z6: -
Author: Joe Skipper
This is a tough threshold workout but should be achievable, try and do this session on fresh legs.
Duration: 1h
Stress points: 80
Z1: 30m
Z2: 4m
Z3: 1m
Z4: -
Z5: 25m
Z6: -
Author: John Levison
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.
Duration: 1h
Stress points: 73
Z1: 21m
Z2: 17m
Z3: -
Z4: 10m
Z5: 12m
Z6: -
Author: John Levison
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.
Duration: 1h
Stress points: 86
Z1: 13m
Z2: 14m
Z3: 2m
Z4: 10m
Z5: 18m
Z6: 2m
Author: K.Alexander (ERDINGER Alkoholfrei)
TRI247 Workout Series: The 10 to 2 - This workout is tough. Starting with 10 minutes at threshold, the following intervals drop by 2 minutes but the power goes up by 5% each time.
This will test your strength endurance and push your VO2 max ceiling into uncharted territory but remember, it's 90% legs and 10% in your head (actual percentages may vary!)....
Duration: 1h
Stress points: 83
Z1: 7m
Z2: 28m
Z3: 1m
Z4: 12m
Z5: 3m
Z6: 9m
Author: Karl Alexander
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.
Duration: 1h
Stress points: 60
Z1: 15m
Z2: 25m
Z3: 17m
Z4: 2m
Z5: 1m
Z6: -
Author: Kyle Smith
This session is via Kyle's coach, Tim Brazier (www.fitter.co.nz)
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.
Duration: 1h 7m
Stress points: 74
Z1: 20m
Z2: 2m
Z3: 28m
Z4: 16m
Z5: 1m
Z6: -
Author: Coach Kevin Poulton
Looking to extend your time to exhaustion in this session, by extending the length of the interval and including some time spent near threshold.
The intensity is low enough that the interval can be completed comfortably, yet still creating enough of a stress to improve aerobic capabilities.
The aim is to record the same HR response for both intervals.
Duration: 1h 10m
Stress points: 86
Z1: 34m
Z2: 9m
Z3: 1m
Z4: -
Z5: 23m
Z6: 3m
Author: Lionel Sanders
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.
Duration: 1h
Stress points: 71
Z1: 23m
Z2: 8m
Z3: 2m
Z4: 15m
Z5: 12m
Z6: -
Author: Reece Barclay
5*5 Over-Under intervals with cadence drills towards the end.
Duration: 1h 18m
Stress points: 89
Z1: 29m
Z2: 21m
Z3: 11m
Z4: -
Z5: 14m
Z6: 3m
Author: Lucy Gossage
A Christmas special, this workout has twelve separate components - some easy, some medium and some very hard. Perfect for working up an appetite for Christmas leftovers.
Duration: 1h
Stress points: 80
Z1: 25m
Z2: 12m
Z3: 8m
Z4: -
Z5: -
Z6: 15m
Author: Lucy Gossage
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!
Duration: 1h
Stress points: 73
Z1: 19m
Z2: 6m
Z3: 14m
Z4: 14m
Z5: 5m
Z6: 3m
Author: Lucy Gossage
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.
Duration: 1h
Stress points: 79
Z1: 2m
Z2: 33m
Z3: -
Z4: 10m
Z5: 8m
Z6: 8m
Author: Matthew Bottrill
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
Duration: 1h 2m
Stress points: 84
Z1: 12m
Z2: 14m
Z3: 21m
Z4: 3m
Z5: -
Z6: 12m
Author: Matthew Bottrill
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
Duration: 1h
Stress points: 74
Z1: 40m
Z2: 8m
Z3: 1m
Z4: -
Z5: 1m
Z6: 10m
Author: John Levison
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.
Duration: 1h 2m
Stress points: 70
Z1: 44m
Z2: 6m
Z3: 1m
Z4: -
Z5: 1m
Z6: 10m
Author: John Levison
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.
Duration: 1h
Stress points: 69
Z1: 22m
Z2: 17m
Z3: -
Z4: -
Z5: 22m
Z6: -
Author: Nikki Bartlett
TRI247 / TEAM ERDINGER ALKOHOLFREI PRO SERIES
Set and lead by IRONMAN Lanzaorte champion, Nikki Bartlett, join her 'Tough 10's' workout, with plenty of chat along the way!
Main set is 4*10 minute blocks, where you'll be alternating short intervals between VO2 Max effort and recovery spin, in a fast paced 'on/off' hour. EVERYONE is welcome - join us online on Zwift!
Duration: 1h
Stress points: 77
Z1: 33m
Z2: 2m
Z3: -
Z4: 15m
Z5: -
Z6: 10m
Author: Steve Clark
After an 8-minute warm up, it's straight into 5x 3-minute FTP efforts with a short recovery.
After a short recovery spin we then jump into 1-minute efforts above FTP and finish off the session with some short and sharp full-gas, 30 second sprints
Duration: 1h
Stress points: 70
Z1: 29m
Z2: 3m
Z3: 1m
Z4: 27m
Z5: -
Z6: -
Author: Rob Wilby (Team Oxygenaddict)
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.
Duration: 1h 4m
Stress points: 76
Z1: 8m
Z2: 35m
Z3: -
Z4: 15m
Z5: -
Z6: 6m
Author: Paul Lunn
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
Duration: 1h 10m 18s
Stress points: 92
Z1: 35m
Z2: 4m
Z3: 1m
Z4: -
Z5: 30m
Z6: -
Author: Paul Shanley
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.
Duration: 1h 10m
Stress points: 81
Z1: 30m
Z2: 6m
Z3: 18m
Z4: 12m
Z5: 3m
Z6: 1m
Author: Paul Shanley
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.
Duration: 1h 3m
Stress points: 60
Z1: 14m
Z2: 31m
Z3: 10m
Z4: 8m
Z5: -
Z6: -
Author: R.Jones (Jinx_sport)
Week One of the Stages TRI247 Power Builder Series, in conjunction with JinxSport.com
The focus for Week 1 is on improving maximal aerobic capacity, without adding a large amount of fatigue. We want you to be challenged, but still be able to follow up on tomorrow's training.
Consistency is key - we are not trying to blow your legs up in Week 1 !!!!
Duration: 1h 13m
Stress points: 68
Z1: 22m
Z2: 17m
Z3: 27m
Z4: 7m
Z5: -
Z6: -
Author: R.Jones (Jinx_sport)
Week Two of the Stages TRI247 Power Builder Series, in conjunction with Jinxsport.com
We are going to increase the length of time spent at higher intensity this week, with more time in and around our threshold power, developing capacity to process this intensity.
That said, we are still looking for 'bang for our buck' effort, without causing too much fatigue.
Duration: 1h 8m
Stress points: 71
Z1: 10m
Z2: 27m
Z3: 15m
Z4: 14m
Z5: 2m
Z6: -
Author: R.Jones (Jinx_sport)
Week Three of the Stages TRI247 Power Builder Series in conjunction with Jinxsport.com
We continue to build open the base that we have been building over the first two weeks, with an increase in the time spent near our current FTP level.
This consistent, progressive work will increase capacity to work at, perform and recover from efforts at this level
Duration: 1h 9m 45s
Stress points: 74
Z1: 14m
Z2: 20m
Z3: 25m
Z4: 7m
Z5: 4m
Z6: -
Author: R.Jones(Jinx_sport)
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!
Duration: 1h 3m
Stress points: 80
Z1: 21m
Z2: 6m
Z3: 16m
Z4: 10m
Z5: 5m
Z6: 5m
Author: J.Levison
The session starts with a progressive warm up and sub-set, which includes 4 sets of 4 short (15 second) efforts - gradually increasing in target power each set.
The main set is then four sets (a total 8 minutes each), which comprise of 4 steps. We start at a moderate sub-threshold effort and work through to above threshold effort, before recovery and repeat.
Duration: 1h
Stress points: 78
Z1: 21m
Z2: 8m
Z3: -
Z4: 21m
Z5: 10m
Z6: -
Author: www.raceforce.co.uk
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
Duration: 1h 6m 45s
Stress points: 80
Z1: 15m
Z2: 15m
Z3: 18m
Z4: 9m
Z5: 9m
Z6: 1m
Author: Steve Clark - www.offthatcouchfitness.co.uk
Join Sub 9-Hour Ironman and 2017 Triathlon X winner, Steve Clark, from offthatcouchfitness and the Britcon Race Team on 3 x 15 min climbs (5 ramps), with a 15 sprint to the KOM
Duration: 1h
Stress points: 78
Z1: 25m
Z2: 6m
Z3: -
Z4: 14m
Z5: 12m
Z6: 3m
Author: Reece Barclay
Interval session consisting of under/over variations, intensity ladder and anaerobic sprints to finish off.
Duration: 1h
Stress points: 79
Z1: 7m
Z2: 31m
Z3: 2m
Z4: -
Z5: 15m
Z6: 5m
Author: Rhys Jones (JinxSport.com)
Welcome to another TRI247 Workout Series session, set by Coach Rhys Jones of JinxSport.com
Main set will see the interval lengths decrease, while the power targets increase...
3* 3min at 110%
3* 2min at 115%
3* 1min at 120%
Duration: 1h 15m
Stress points: 109
Z1: 32m
Z2: 12m
Z3: -
Z4: -
Z5: 30m
Z6: 1m
Author: Richard Stannard
Richard Stannard of the Triathlon Training Centre delivers the FTP Advancer. Designed to pull your sustainable power output to new higher wattages. Good Luck!
Duration: 1h 20m
Stress points: 101
Z1: 28m
Z2: 4m
Z3: -
Z4: 48m
Z5: -
Z6: -
Author: Will Clarke
This workout, set by Will Clarke, spends a lot of time at and around FTP with a focus on low cadence and big gears. 3 x sets of 16 minute efforts, totalling 48 minutes of work near to your FTP.
Duration: 1h
Stress points: 80
Z1: 4m
Z2: 22m
Z3: 14m
Z4: 10m
Z5: 6m
Z6: 4m
Author: Sam Begg
A nice steady start quickly turns sour. Once you're over the hump, it's all downhill from there though...
Duration: 1h
Stress points: 80
Z1: 28m
Z2: 6m
Z3: 4m
Z4: 2m
Z5: 18m
Z6: 2m
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!
Duration: 1h 4m
Stress points: 67
Z1: 25m
Z2: 13m
Z3: 15m
Z4: -
Z5: 10m
Z6: 2m
Author: John Levison
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.
Duration: 1h
Stress points: 66
Z1: 13m
Z2: 18m
Z3: 9m
Z4: 16m
Z5: 5m
Z6: -
Author: Laura Siddall
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!
Duration: 1h
Stress points: 64
Z1: 22m
Z2: 9m
Z3: 12m
Z4: 13m
Z5: 3m
Z6: 1m
Author: Laura Siddall
Two tasty little pyramids for you today, 2 rounds of:
- 3mins L3
- 2mins SS
- 1min FTP
- 1min L5
- 1min FTP
- 2mins SS
- 3mins L3
That should get the legs stinging!! Focus/determination/drive...
Duration: 1h
Stress points: 79
Z1: 22m
Z2: 12m
Z3: -
Z4: 10m
Z5: -
Z6: 16m
Author: Simon George
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!
Duration: 1h
Stress points: 73
Z1: 20m
Z2: 9m
Z3: 12m
Z4: -
Z5: 18m
Z6: 1m
Author: Sam Holness
Join 'Super' Sam Holness fo his debut TRI247 ride, where the number '12' is key to the set.
First, 12x 90 secs above FTP, working on expanding that threshold capacity, with a minute recovery.
Then, with some fatigue in the legs, we go into 12minutes at Sweetspot effort, replicating longer course triathlon race pace, with tired legs! Are you reeady for the Double Dozen?!
Duration: 1h
Stress points: 67
Z1: 8m
Z2: 18m
Z3: 29m
Z4: -
Z5: 4m
Z6: 2m
Author: John Levison
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.
Duration: 1h
Stress points: 67
Z1: 14m
Z2: 11m
Z3: 25m
Z4: 5m
Z5: -
Z6: 5m
Author: J.Levison
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.
Duration: 1h
Stress points: 73
Z1: 14m
Z2: 4m
Z3: 32m
Z4: -
Z5: 10m
Z6: 1m
Author: J.Levison
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.
Duration: 1h 32m
Stress points: 102
Z1: 44m
Z2: 3m
Z3: 9m
Z4: 37m
Z5: -
Z6: -
Author: Chris Standidge
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.
Duration: 1h
Stress points: 70
Z1: 17m
Z2: 11m
Z3: 14m
Z4: 7m
Z5: 10m
Z6: 3m
Author: J.Levison
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.
Duration: 1h 4m
Stress points: 75
Z1: 24m
Z2: 11m
Z3: 5m
Z4: 12m
Z5: 9m
Z6: 2m
Author: John Levison
This session contains... a bit of everything. Threshold, Sweetspot, Over/Unders, VO2 Max and a bit of Anaerobic work too.
Duration: 1h
Stress points: 62
Z1: 13m
Z2: 6m
Z3: 36m
Z4: 6m
Z5: -
Z6: -
Author: Lesley Levison
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...
Duration: 59m 45s
Stress points: 64
Z1: 14m
Z2: 6m
Z3: 27m
Z4: 13m
Z5: -
Z6: -
Author: Lesley Levison
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.
Duration: 1h 5m
Stress points: 75
Z1: 31m
Z2: 2m
Z3: 10m
Z4: 15m
Z5: 6m
Z6: 2m
Author: Natalie Lawrence
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!
Duration: 1h 2m
Stress points: 71
Z1: 23m
Z2: 5m
Z3: 8m
Z4: 24m
Z5: -
Z6: 2m
Author: John Levison
In this workout we'll do two sets of 4*4min with 2mins recovery. We start off relatively moderatley (85% FTP), then increase each step through the sweetspot zone by 5% each time, finishing with 4mins at FTP - before repeating, from 85% back up to 100% again.
This is another session that allows you to spend a decent proportion in and around tht sweetspot area, giving you good 'bang for your buck' in terms of training return in limited time - but without requiring prolonged recovery. Don't be fooled tough, it's not an 'easy' session!
Duration: 1h
Stress points: 65
Z1: 28m
Z2: 14m
Z3: 3m
Z4: 16m
Z5: -
Z6: -
Author: Thomas Davis
16 mins @L2 high cadence 100+revs to flush out the toxins from the previous days ride and prepare for the main set!
---
4 x 4mins @ FTP+ cadence to suit best power transfer
5mins recovery between each @ L2
---
8 mins- high cadence recovery
Duration: 1h
Stress points: 71
Z1: 21m
Z2: 10m
Z3: 2m
Z4: 16m
Z5: 11m
Z6: -
Author: Rhys Jones (JinxSport.com)
The goal of this workout is to work on FTP power, which is perfect preparation for Sprint and Olympic distance triathlob bike legs.
To add a little extra twist you can perform the intervals in the aero position (on the bars, or in the drops)
Duration: 1h
Stress points: 59
Z1: 13m
Z2: 24m
Z3: 15m
Z4: 8m
Z5: -
Z6: -
Author: Tim Don
Really focus on your cadence and holding the same for each of the blocks. All about dialling it in for the effort and being as efficient in the bars as possible. Aero is everything!!
Duration: 1h
Stress points: 66
Z1: 5m
Z2: 31m
Z3: -
Z4: 24m
Z5: -
Z6: -
Author: Thomas Davis
6mins - L1-L2 warm up
--
Repeat 8 times
3mins @Sweetspot - Overgear 60-70 revs
3mins @L2 - High cadence 90-100 revs
--
6 mins easy cool down
Duration: 1h
Stress points: 79
Z1: 17m
Z2: 12m
Z3: 5m
Z4: 10m
Z5: 14m
Z6: 2m
Author: Rhys Jones (JinxSport.com)
A set to help develop V02 Max power!
After an extending warm/up, a short prep-set to fire up the legs.
Main set = 6x 4mins, increasing intensity up to 120% - "turning the screw", with 2min recoveries.
Hold strong, because that effort will start to bite... slowly!