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 typically about 60 minutes long and designed to add variety and interest to your weekly training schedule.

RIDE LEADER

This week we are are excited to welcome British Pro triathlete, Adam Bowden, as our guest ride leader. A former international runner, Adam transferred to the sport of triathlon and for many years was one of GB's top performers in the World Triathlon Series. Adam is now racing over the longer distances, and he holds the fastest time ever from a British athlete over the IRONMAN 70.3 distance. Adam will be racing over the full distance for the first time in his career next month at the IRONMAN North American Championship Tulsa.

Tonight's session is called 'The Surge', as the three extended intervals all include a 3minute 'surge' in the middle, aimed at training your ability to respond to pace increases within races, before getting back to a solid race pace.

ABOUT GROUP WORKOUTS

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.

HELPFUL HINT

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.