Wednesday, January 29th
7:00PM GMT
TRI247 Workout Series: Oxygenaddict's Triple Pyramid
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.


Tonight’s main set will all be at FTP effort. You’ll complete three sets of 1,2,3,2,1 min efforts, followed by 1min easy recovery. If you can, try and the efforts in your aero / racing position.

It’s not easy… but it is worth it!


This week’s session will be lead by Rob Wilby, the Head Coach of Team Oxygenaddict ( a new window)

Rob is the Co-Founder and Head Coach of a global team of 150+ Ironman and 70.3 distance age-group triathletes. He is also employed by British Triathlon as a coach assessor and educator and was recently voted the 220 Triathlon Coach of the Year.

The workout is an example of the type of session Rob uses with his athletes, within his T.I.M.E Training System, which has seen hundreds of athletes make huge gains in their triathlon performances. More here: #time-training-system" target="_blank" class="accessibility-info-container"> class="accessibility-info">Opens a new window

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.