Wednesday, May 27th
6:00PM GMT
TRI247 Workout Series: Get Off That Couch!
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.

After an 8-minute easy warm/up, it's straight into 5x 3-minute FTP efforts, with a short recovery between each effort.

After a short recovery spin, next up is 6x 1-minute efforts above FTP, before a final set which will feature 7x 30-second short and sharp, full-gas sprints.


Steve Clark is a highly experienced and talented Age-Group triathlete, and a frequent rider leader of TRI247 Group Workouts. He has a Sub-9 hour IRONMAN on his C.V. and in 2015 won and Age-Group Gold at the ETU Middle Distance Triathlon Championships in Rimini, Italy. He is also a triathlon coach through his business, Off That Couch Fitness ( a new window).

In 2017 Steve raced (and won) Triathlon X, which may well be the toughest iron-distance event in the world, featuring almost 17,000 feet of climbing. Steve’s winning time of almost 14 and a half hours will give you a good indication of just how challenging an event it is. You can read about his experience HERE.

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.