Wednesday, December 19th
7:00PM GMT
TRI247 Workout Series: The Dragon
Group Workout

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.


Tonight's session is a one hour, structured interval session inspired by one of the most iconic races on the UK calendar, IRONMAN Wales.

The course in Tenby is rightly-regarded as being one of the toughest on the circuit. With a wide range of hills in both steepness and length, it is a 112-mile ride that will leave even the best challenged and rewards a rider who can do more than sit at a constant wattage in the aero position! This session has been created to touch many of those aspects and this includes a range of wattages and different blocks to target different skills. These include:

1. A three-part, progressive warm-up
2. An extended sub-threshold block with short periods above FTP
3. Some short, but high power surges to reflect the increased wattages you may be forced to use on some of the steeper Tenby hills, and finally
4. Two 'over-under' blocks to challenge you ability to deal with variability – which you have no choice about on the Tenby course!!

If you are considering IRONMAN Wales, The Long Course Weekend or indeed any longer distance event that is more than simply flat and fast, this session will help you.


This week’s session will be lead by Gregg Coull. Gregg has been involved in triathlon for around 20 years. He’s a multiple Ironman finisher and Coach at You Can Sport ( a new window).

“I have been unable to ride a bike for the majority of 2018 due to balance issues brought on from labyrinthitis. The Zwift workouts have brought a welcomed new (and importantly stable!) approach to training, and it's great to be asked to lead my first session."

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.

For more info on FTP go to: a new window