Wednesday, August 19th
6:00PM GMT
TRI247 Workout Series: Espresso Spicy Tempo
Group Workout
Every Wednesday at 7pm UK-time, 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.


This workout is based around three blocks if 12 minutes at approx. IRONMAN 70.3 / Middle Distance pace.

However, each block will include short intervals at above threshold, to simulate riding in the real world where hills, headwinds or overtaking mean that simply maintaining a steady power output is not possible.


This week’s guest coach and ride leader is Chris Taylor, the Head Coach of Espresso Performance Coaching ( a new window)

Chris is an active duathlete, cyclist and runner and represented Australia at the ITU Long Distance Duathlon World Championships. Chris is based in Holmfirth, Yorkshire… and is a big fan of the café stop (though you can wait until after the session on Wednesday, for that!)

No stranger to tough challenges, Chris won the Brutal Extreme Duathlon in 2018, and we are very pleased to welcome Chris back in the role of guest coach and ride leader for the TRI247 Workout Series.

To download the ZWO file for this and previous workouts go to http://www.tri247.comOpens a new window


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.


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.