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Wednesday, November 17th
7:05PM GMT
TRI247 Workout Series: Micro Burst Intervals 2 - The Sequel
Group Workout
Every Wednesday at 7:05pm 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.


sub-heading, and replace with the following:
This is the follow-up to last weeks Micro Burst Intervals session - imaginatively titled, Micro Burst Intervals 2 (!)

This time we are going to do three blocks of short intervals (5*20secs, 6*15secs, 7*10secs) at significantly above FTP level – and then repeat that. As the interval length decreases, the power targets increase and the rest intervals will also be reduced. It does feel a bit tougher the second time through…

If you are looking for a workout to complement your longer intervals / base / sweetspot / threshold work, then this one will provide something a little different. The intervals are structured as:

5*20secs @ 150% FTP
6*15secs @ 175% FTP
7*20secs @ 200% FTP
In order to ensure you and your legs are ready for the main set, the warm-up will be relatively long, progressive and include a few short and sharp efforts to get the legs firing and ready to go.

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.
TRI247 Workout Series: Micro Burst Intervals 2 - The Sequel (E)
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