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.

THE SESSION

We have a brand new addition for you this week to the TRI247 Workout Series, which we’ve entitled ‘Killer 7’s’ - sounds, er, fun?

This set will have you working hard, with two blocks of VO2 Max+ efforts (1min hard, 1 min recovery). Expect it to hurt, particularly as each block progresses – but the intervals should also be short enough to allow you to hang in until the end too. Let’s see if that proves to be the case?!

RIDER LEADER

This week’s ride leader and writer of the session is Debbie Coyle.

A regular participant of the weekly TRI247 sessions, Debbie is a successful Age-Group triathlete, who has recently opened an exciting new club, Comrades Triathlon Club, based in Essex.
Debbie won her category at the 2018 European Middle Distance Champs held in Ibiza, beating a number of professionals in the process. She works full-time as a personal trainer and balances her training with caring for her two children.


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.