Wednesday, January 9th
7:00PM GMT
TRI247 Workout Series: Micro Burst Intervals
Group Workout

Every Wednesday at 7pm, 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.


If like me – and seemingly thousands of Zwift users currently – you are in the middle of completing January's Tour de Zwift, then your endurance / sustained effort / Sweetspot / Threshold training needs are probably more than being met right now. This week then, we’ll focus on some totally different power zones to complement that. We are going to for big power, but short durations…

Tonights workout is a set of three blocks of 'micro burst’ intervals – short time in length, high (relatively) in power with eight reps in each set. All of the efforts are way above FTP level. The intervals length will decrease through the set (30 seconds / 20 seconds / 10 seconds), but the power targets will be increasing… can you hit the power, recover quickly and do it again (and again, and again…?).


This week's session has been set and will be lead by TRI247 Editor, John Levison.

A multiple Ironman finisher 'back in the day', he's more likely to be found at events these days either commentating, interviewing or reporting than racing. That said, he still likes to train when he can and Zwift has become his 'go to' training tool over the past year, along with writing many of the TRI247 Workout Series sessions.

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