TRI247 Workout Series: Short and Sweet(spot)

2019-03-13 19:00:00
Innsbruckring 64 minutes
All riders visible Late joining
5min and 20min CEVAZ limits apply
E Innsbruckring (Zwift Insider verified) (Easy)
Description

TRI247 WORKOUT SERIES

Every Wednesday at 7pm GMT, Tri247 present a triathlon focused workout brought to you by a guest 'coach.' This will include sessions by pro triathletes, coaches and notable characters associated with the sport.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

THE SESSION

After a progressive warm/up with three sets of ‘spikes’ to get the legs moving, first up is three blocks of Sweetspot effort, which is close to or just above 70.3 pace. The second half of the session comprises blocks of short intervals, with short recoveries, taking you just above FTP – with partial recovery – multiple times… before a short break, and then do it again. And again.

Overall, it’s a solid session. It’s not in the “brutal / smashfest” category, but is one that you can include within your training quite regularly to provide you with a quality hour of effort.

WORKOUT DESIGNER

This week’s session has been set by TRI247 Editor, John Levison – but it will be his wife, Lesley, leading the way this week.

A fine swimmer, typically leading her category out of the water in most races, Lesley has really taken to cycling in recent years. With a demanding job, Zwift has been her 'go to' resource for the past six months, with probably 90% of her cycling done indoors. She set a lifetime best for the 25-mile TT last year using that approach – and hopes to repeat that success again this year.

To download the ZWO file for this and previous workouts go to http://www.tri247.com

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/hc/en-us/arti ... d-in-Zwift

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/hc/en-us/arti ... d-in-Zwift

# Rider Time Lag Primes avg watts NP 20m 5m 2m 1m 30s 15s 5s Avg Max Type ID Age Before Result Gain
# Rider Main Sprint Box Hill Forward Sprint Second Sprint Reverse KOM Forward KOM Reverse Sprint Forward Sprint Volcano Climb Volcano Circuit Alpe du Zwift Jungle Circuit Forward Epic Reverse Epic Volcano Circuit London Loop Fox Hill Leith Hill Keith Hill Forward KOM Forward Sprint UCI Lap Reverse Sprint Reverse KOM UCI Lap Libby Hill 23rd Street NY Climb Forward Central Park Loop NY Sprint NY Climb Reverse NY Sprint 2 Central Park Reverse Fuego Flats Short Fuego Flats Long TT Lap Titans Grove Reverse Titans Grove Forward TBA Type
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# Time Dist (Lap) Avg Avg NP Now ETA Age 20min PB 15sec PB Category Blob