TRI247.com Pro Workouts

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.


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Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 22m

Z2: 18m

Z3: -

Z4: -

Z5: 19m

Z6: 1m

36%
31%
0%
0%
31%
2%

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...

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Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 24m

Z2: 12m

Z3: 13m

Z4: 3m

Z5: 2m

Z6: 6m

40%
20%
22%
5%
4%
9%

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...

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 28m

Z2: 8m

Z3: 3m

Z4: 14m

Z5: 2m

Z6: 5m

47%
14%
5%
23%
3%
8%

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?!

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Workout overview

Duration: 1h 2m 30s

Stress points: 65

Zone distribution

Z1: 16m

Z2: 13m

Z3: 15m

Z4: 10m

Z5: 5m

Z6: 3m

26%
20%
24%
16%
8%
5%

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.

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Workout overview

Duration: 1h

Stress points: 65

Zone distribution

Z1: 8m

Z2: 14m

Z3: 20m

Z4: 12m

Z5: 5m

Z6: 1m

14%
24%
33%
20%
8%
2%

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

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Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 14m

Z2: 16m

Z3: 9m

Z4: 14m

Z5: 4m

Z6: 3m

23%
27%
15%
23%
7%
4%

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.

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Workout overview

Duration: 1h 5m

Stress points: 78

Zone distribution

Z1: 27m

Z2: 2m

Z3: 8m

Z4: 22m

Z5: -

Z6: 6m

42%
3%
12%
33%
0%
10%

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.

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Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 19m

Z2: 14m

Z3: 10m

Z4: 10m

Z5: -

Z6: 7m

32%
23%
17%
17%
0%
12%

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!!

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Workout overview

Duration: 1h 5m

Stress points: 71

Zone distribution

Z1: 13m

Z2: 19m

Z3: 13m

Z4: 13m

Z5: -

Z6: 8m

21%
29%
19%
19%
0%
12%

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.

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Workout overview

Duration: 1h 5m

Stress points: 81

Zone distribution

Z1: 26m

Z2: 4m

Z3: -

Z4: 20m

Z5: 15m

Z6: -

41%
6%
0%
31%
23%
0%

Author: Joe Skipper

This is a tough threshold workout but should be achievable, try and do this session on fresh legs.

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Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 30m

Z2: 4m

Z3: 1m

Z4: -

Z5: 25m

Z6: -

49%
7%
2%
0%
42%
0%

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.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 21m

Z2: 17m

Z3: -

Z4: 10m

Z5: 12m

Z6: -

34%
29%
0%
17%
20%
0%

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.

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Workout overview

Duration: 1h

Stress points: 75

Zone distribution

Z1: 13m

Z2: 14m

Z3: 2m

Z4: 10m

Z5: 18m

Z6: 2m

22%
24%
4%
17%
30%
3%

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!)....

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Workout overview

Duration: 1h

Stress points: 71

Zone distribution

Z1: 7m

Z2: 28m

Z3: 1m

Z4: 12m

Z5: 3m

Z6: 9m

12%
46%
2%
20%
5%
15%

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.

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Workout overview

Duration: 1h 7m

Stress points: 68

Zone distribution

Z1: 20m

Z2: 2m

Z3: 28m

Z4: 16m

Z5: 1m

Z6: -

30%
3%
42%
24%
1%
0%

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.

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Workout overview

Duration: 1h 10m

Stress points: 75

Zone distribution

Z1: 34m

Z2: 9m

Z3: 1m

Z4: -

Z5: 23m

Z6: 3m

49%
13%
2%
0%
33%
4%

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.

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Workout overview

Duration: 1h

Stress points: 61

Zone distribution

Z1: 23m

Z2: 8m

Z3: 2m

Z4: 15m

Z5: 12m

Z6: -

39%
13%
3%
25%
20%
0%

Author: Reece Barclay

5*5 Over-Under intervals with cadence drills towards the end.

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Workout overview

Duration: 1h 18m

Stress points: 78

Zone distribution

Z1: 29m

Z2: 21m

Z3: 11m

Z4: -

Z5: 14m

Z6: 3m

37%
27%
14%
0%
18%
3%

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.

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Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 2m

Z2: 33m

Z3: -

Z4: 10m

Z5: 8m

Z6: 8m

3%
54%
0%
17%
13%
13%

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

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Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 40m

Z2: 8m

Z3: 1m

Z4: -

Z5: 1m

Z6: 10m

67%
13%
2%
0%
2%
17%

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.

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Workout overview

Duration: 1h 2m

Stress points: 73

Zone distribution

Z1: 44m

Z2: 6m

Z3: 1m

Z4: -

Z5: 1m

Z6: 10m

71%
10%
2%
0%
1%
16%

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.

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Workout overview

Duration: 1h 10m 18s

Stress points: 77

Zone distribution

Z1: 35m

Z2: 4m

Z3: 1m

Z4: -

Z5: 30m

Z6: -

49%
6%
2%
0%
43%
0%

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.

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Workout overview

Duration: 1h 10m

Stress points: 71

Zone distribution

Z1: 30m

Z2: 6m

Z3: 18m

Z4: 12m

Z5: 3m

Z6: 1m

43%
9%
26%
17%
4%
1%

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.

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Workout overview

Duration: 1h

Stress points: 70

Zone distribution

Z1: 21m

Z2: 8m

Z3: -

Z4: 21m

Z5: 10m

Z6: -

35%
13%
0%
35%
17%
0%

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

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Workout overview

Duration: 1h

Stress points: 69

Zone distribution

Z1: 25m

Z2: 6m

Z3: -

Z4: 14m

Z5: 12m

Z6: 3m

42%
10%
0%
24%
20%
5%

Author: Reece Barclay

Interval session consisting of under/over variations, intensity ladder and anaerobic sprints to finish off.

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Workout overview

Duration: 1h 15m

Stress points: 92

Zone distribution

Z1: 32m

Z2: 12m

Z3: -

Z4: -

Z5: 30m

Z6: 1m

43%
16%
0%
0%
40%
1%

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!

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Workout overview

Duration: 1h 20m

Stress points: 92

Zone distribution

Z1: 28m

Z2: 4m

Z3: -

Z4: 48m

Z5: -

Z6: -

35%
5%
0%
60%
0%
0%

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.

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Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 4m

Z2: 22m

Z3: 14m

Z4: 10m

Z5: 6m

Z6: 4m

7%
36%
23%
17%
10%
7%

Author: Sam Begg

A nice steady start quickly turns sour. Once you're over the hump, it's all downhill from there though...

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Workout overview

Duration: 1h 4m

Stress points: 62

Zone distribution

Z1: 25m

Z2: 13m

Z3: 15m

Z4: -

Z5: 10m

Z6: 2m

39%
20%
23%
0%
15%
2%

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.

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Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 22m

Z2: 12m

Z3: -

Z4: 10m

Z5: -

Z6: 16m

37%
20%
0%
17%
0%
26%

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!

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Workout overview

Duration: 1h

Stress points: 63

Zone distribution

Z1: 14m

Z2: 11m

Z3: 25m

Z4: 5m

Z5: -

Z6: 5m

24%
18%
42%
8%
0%
8%

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.

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Workout overview

Duration: 1h 32m

Stress points: 89

Zone distribution

Z1: 44m

Z2: 3m

Z3: 9m

Z4: 37m

Z5: -

Z6: -

48%
3%
9%
40%
0%
0%

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.

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Workout overview

Duration: 1h

Stress points: 66

Zone distribution

Z1: 17m

Z2: 11m

Z3: 14m

Z4: 7m

Z5: 10m

Z6: 3m

28%
18%
23%
11%
16%
4%

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.

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Workout overview

Duration: 1h 4m

Stress points: 68

Zone distribution

Z1: 24m

Z2: 11m

Z3: 5m

Z4: 12m

Z5: 9m

Z6: 2m

38%
18%
8%
19%
14%
4%

Author: John Levison

This session contains... a bit of everything. Threshold, Sweetspot, Over/Unders, VO2 Max and a bit of Anaerobic work too.

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Workout overview

Duration: 1h

Stress points: 54

Zone distribution

Z1: 13m

Z2: 24m

Z3: 15m

Z4: 8m

Z5: -

Z6: -

21%
41%
25%
13%
0%
0%

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!!

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