Wednesday, March 4th
7:00PM GMT
TRI247 Workout Series: The Small and Mighty!
Group Workout
EVENT DESCRIPTION
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
The main set this evening is an extended pyramid set. Starting with a moderate five minute effort, subsequent reps will reduce in time – but increase in intensity – until we reach a peak of 1minute at 120% FTP. Once, done, we’ll then descend, finishing off with the same 5mins at 85% that we started with.
It may prove to be a slow burner – but expect it to bite hard through the hour of effort!
WORKOUT LEADER
Tonight’s session has been compiled by and will be lead by Natalie Lawrence. (http://transition-tri.co.uk/about-me/Opens a new window)
Natalie represented Great Britain internationally at Junior and U23 level in European and World Championship competition as well as being a World Champion in Biathle (run-swim-run).
Now a mother of four children, Natalie’s enthusiasm for fitness and racing is still there and she has been using Zwift extensively all through the 2019/20 off-season as she targets Age-Group success over the Middle and Long distances. She may be small in stature, but her power is ‘mighty’… hence the name of today’s workout!
To download the ZWO file for this and previous workouts go to http://www.tri247.comOpens a new window
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.
The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule.
THE SESSION
The main set this evening is an extended pyramid set. Starting with a moderate five minute effort, subsequent reps will reduce in time – but increase in intensity – until we reach a peak of 1minute at 120% FTP. Once, done, we’ll then descend, finishing off with the same 5mins at 85% that we started with.
It may prove to be a slow burner – but expect it to bite hard through the hour of effort!
WORKOUT LEADER
Tonight’s session has been compiled by and will be lead by Natalie Lawrence. (http://transition-tri.co.uk/about-me/Opens a new window)
Natalie represented Great Britain internationally at Junior and U23 level in European and World Championship competition as well as being a World Champion in Biathle (run-swim-run).
Now a mother of four children, Natalie’s enthusiasm for fitness and racing is still there and she has been using Zwift extensively all through the 2019/20 off-season as she targets Age-Group success over the Middle and Long distances. She may be small in stature, but her power is ‘mighty’… hence the name of today’s workout!
To download the ZWO file for this and previous workouts go to http://www.tri247.comOpens a new window
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.
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.