Wednesday, July 7th
6:05PM GMT
TRI247 Workout Series: It's Coming Home
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.


We've got a short but sharp session of just 45 minutes this week, as we know that many of our regulars will be tuning into the Euro Champs football at 8pm in the UK. Given that, it's seemed appropriate to name this session after the favourite song of England supporters, "It's Coming Home!"
Fear not, there's still plenty of time to work up a sweat, with main set comprising of four, four-minute intervals, each will start at 85% FTP and then ramp up steadily to 120% before a short rest… and then go again!

The main set comprises of three, 13-minute blocks, separated by a short recovery. Each block will start steady, simulate a (gently) rolling course – include a minute at FTP in the middle – and then return.

Aerobic maintenance is the primary goal tonight, not killer intervals!!!


This week’s session will be lead by Lesley Levison, aka ‘Mrs Editor’, the wife of TRI247 Editor, John.

An Age-Group triathlete with a strong swim background, Lesley is typically at the front of her category in most races out of the water – but the current ‘Lockdown’ in the UK means that it has been quite a while since she has even seen a lane rope.

Lesley has really taken to cycling in recent years too, and while Zwift was always her ‘go to’ for the vast majority of her training, the current situation has just strengthened her enjoyment of using the power of Zwift as a training and racing platform. Join her on Wednesday for an hour of group training and banter!

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.