Workouts» TRI247.com Pro Workouts »

Club Relays Madness

5min from 40 to 75% FTP
20sec @ 110% FTP
30sec @ 50% FTP
20sec @ 115% FTP
30sec @ 50% FTP
20sec @ 120% FTP
30sec @ 50% FTP
20sec @ 125% FTP
30sec @ 50% FTP
20sec @ 130% FTP
1min 30sec @ 65% FTP
5min @ 80% FTP
3min @ 95% FTP
1min @ 110% FTP
2min @ 65% FTP
5min @ 80% FTP
3min @ 95% FTP
1min @ 110% FTP
2min @ 65% FTP
5min @ 80% FTP
3min @ 95% FTP
1min @ 110% FTP
2min @ 65% FTP
5min @ 80% FTP
3min @ 95% FTP
1min @ 110% FTP
1min 50sec @ 65% FTP
6min from 75 to 40% FTP
5min from 40 to 75% FTP20sec @ 110% FTP30sec @ 50% FTP20sec @ 115% FTP30sec @ 50% FTP20sec @ 120% FTP30sec @ 50% FTP20sec @ 125% FTP30sec @ 50% FTP20sec @ 130% FTP1min 30sec @ 65% FTP5min @ 80% FTP3min @ 95% FTP1min @ 110% FTP2min @ 65% FTP5min @ 80% FTP3min @ 95% FTP1min @ 110% FTP2min @ 65% FTP5min @ 80% FTP3min @ 95% FTP1min @ 110% FTP2min @ 65% FTP5min @ 80% FTP3min @ 95% FTP1min @ 110% FTP1min 50sec @ 65% FTP6min from 75 to 40% FTP
Workout overview

Duration: 1h

Stress points: 70

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

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

TRI247.com Pro Workouts

  • 50 Shades of Power!

    1h | 75 SP

    View >

  • 60 Minutes of Jinx

    1h | 73 SP

    View >

  • 40/20's FTP Booster

    1h | 73 SP

    View >

  • A bit (more) speed too

    1h | 70 SP

    View >

  • A bit of speed too

    1h | 69 SP

    View >

  • Adam Bowden - The Surge

    1h 3m | 75 SP

    View >

  • Bex Rimmington Maximal Efforts

    1h 3m | 71 SP

    View >

  • Bottrill's Ramps to Max

    1h 5m | 83 SP

    View >

  • Bottrill's Sweetspot Attack

    1h 5m | 69 SP

    View >

  • Chase To Race Your Dream

    1h | 67 SP

    View >

  • Chili Tri Spicy 45

    45m | 65 SP

    View >

  • Club Relays Madness

    1h | 70 SP

    View >

  • Countdown - 4,3,2,1 !!!

    1h 2m | 73 SP

    View >

  • Dare To Tri Workout

    1h | 67 SP

    View >

  • Debbie's Killer 7's

    1h | 79 SP

    View >

  • Debbie's Killer Minutes

    1h | 74 SP

    View >

  • Debbie's Killer Sandwich

    1h | 77 SP

    View >

  • Espresso Coaching 2:1

    1h | 74 SP

    View >

  • Espresso Spicy Tempo

    1h | 66 SP

    View >

  • Gill's Lactic Legs Challenge

    1h 10m | 90 SP

    View >

  • Glasgow Revisited

    1h | 71 SP

    View >

  • Harry Wiltshire Grim Reaper

    1h 5m | 88 SP

    View >

  • Helen Jenkins - Breakaway!

    1h | 76 SP

    View >

  • Helen Jenkins' Power Hour

    1h | 71 SP

    View >

  • Hot Stuff

    1h | 64 SP

    View >

  • Hywel's Hurtbox Time Bomb

    1h | 82 SP

    View >

  • IronTarsh - Stomp The Pedal!

    1h | 71 SP

    View >

  • Jenny Gowans Norse Steps

    1h 5m | 79 SP

    View >

  • Joe Skipper Burner

    1h 5m | 93 SP

    View >

  • John Levison High Five

    1h | 80 SP

    View >

  • John Levison - Russian Steps

    1h | 73 SP

    View >

  • Karl Alexander - The 13:50

    1h | 86 SP

    View >

  • Karl Alexander V0 2 the Max

    1h | 83 SP

    View >

  • Kyle Smith's Over/Unders

    1h | 60 SP

    View >

  • Lesley Levison - Spiked Tempo

    1h 7m | 74 SP

    View >

  • Lionel Sanders Intervals

    1h 10m | 86 SP

    View >

  • Lucy Charles over-unders

    1h | 71 SP

    View >

  • Lucy Gossage 12 Days

    1h 18m | 89 SP

    View >

  • Lucy Gossage: Macro to Micro

    1h | 80 SP

    View >

  • Lucy Gossage's New Year Set

    1h | 73 SP

    View >

  • Matt Bottrill Lactic Builder

    1h | 79 SP

    View >

  • Matt Bottrill's Pace Variation

    1h 2m | 84 SP

    View >

  • Micro Burst Intervals

    1h | 74 SP

    View >

  • Micro Burst Intervals 2

    1h 2m | 70 SP

    View >

  • Nikki Bartlett's Tough 10's

    1h | 69 SP

    View >

  • OTCF - Get Off That Couch!

    1h | 77 SP

    View >

  • Oxygenaddict's Triple Pyramid

    1h | 70 SP

    View >

  • Paul Lunn's Kona Quest

    1h 4m | 76 SP

    View >

  • Paul Shanley 70.3 Minutes

    1h 10m | 92 SP

    View >

  • Paul Shanley Pyramids

    1h 10m | 81 SP

    View >

  • Power Builder Series Week 1

    1h 3m | 60 SP

    View >

  • Power Builder Series Week 2

    1h 13m | 68 SP

    View >

  • Power Builder Series Week 3

    1h 8m | 71 SP

    View >

  • Power Builder Series Week 4

    1h 10m | 74 SP

    View >

  • Progressive 4x4's

    1h 3m | 80 SP

    View >

  • Race Force ChainGang

    1h | 78 SP

    View >

  • Ramp it up to the X

    1h 7m | 80 SP

    View >

  • Reece Barclay Mix Session

    1h | 78 SP

    View >

  • Rhys Jones - All Heart

    1h | 79 SP

    View >

  • Richard Stanard FTP Advancer

    1h 15m | 109 SP

    View >

  • Ruth Purbrook Over Gears

    1h 20m | 101 SP

    View >

  • Sam Begg - What Goes Up

    1h | 80 SP

    View >

  • Sam's VO2max Preload

    1h | 80 SP

    View >

  • Short and Sweet(spot)

    1h 4m | 67 SP

    View >

  • Sid's Inverted Pyramids

    1h | 66 SP

    View >

  • Sid's Pyramid Adventure

    1h | 64 SP

    View >

  • Simon George - The Giant

    1h | 79 SP

    View >

  • Super Sam's Double Dozen

    1h | 73 SP

    View >

  • Sweetspot Sandwich

    1h | 67 SP

    View >

  • Sweetspot with a kick

    1h | 67 SP

    View >

  • Tempo with a Twist

    1h | 73 SP

    View >

  • The Championship Decider

    1h 32m | 102 SP

    View >

  • The Dragon

    1h | 70 SP

    View >

  • The Kitchen Sink

    1h 4m | 75 SP

    View >

  • The Lockdown Roller

    1h | 62 SP

    View >

  • The Lockdown Roller 2

    1h | 64 SP

    View >

  • The Small but Mighty!

    1h 5m | 75 SP

    View >

  • The Sweet Ladder

    1h 2m | 71 SP

    View >

  • The Tom Davis 4x4

    1h | 65 SP

    View >

  • The TT Blaster

    1h | 71 SP

    View >

  • Tim Don Comeback Workout

    1h | 59 SP

    View >

  • Tom Davis - Over/Unders

    1h | 66 SP

    View >

  • Turning the Screw

    1h | 79 SP

    View >

Similar workouts

  • 1. Aerobic Power

    1h | 68 SP

    View >

  • Aerobic Power

    1h | 68 SP

    View >

  • Over the top

    1h 5m | 66 SP

    View >

  • Over The Top

    1h 5m | 65 SP

    View >

  • SZRGWO 01.4

    51m | 68 SP

    View >

  • Paul Shanley Pyramids

    1h 10m | 81 SP

    View >

  • Over the Top

    1h 5m | 65 SP

    View >

  • 2. TUE: Gentle Squeeze

    53m | 61 SP

    View >

  • Gentle Squeeze

    53m | 61 SP

    View >

  • Sid's Pyramid Adventure

    1h | 64 SP

    View >

  • 2. TUE: FTP Test (20 min)

    51m | 57 SP

    View >

  • 2. TUE: FTP Test (20 min)

    51m | 57 SP

    View >