Wednesday, January 3rd
7:00PM GMT
TRI247 Winter Series: Lionel Sanders Super-Threshold
Group Workout

Every Wednesday at 7pm GMT, 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 designed to add variety and interest to your weekly training schedule over the Winter.

This week's workout has been set by 2nd place finisher in Kona and ITU Long Distance World Champion LIONEL SANDERS. As you would expect from Lionel this is going to be a tough intervals workout with plenty of efforts above your ftp. As the intervals get shorter, the efforts get harder. The workout lasts a total of 70 minutes including the warm up and cool down.

Lionel Sanders is legendary for his ability to suffer and has won the last three editions of Ironman Arizona in addition to the notable results above. He holds the second fastest Ironman time in history.

To download the ZWO file for this and previous workouts go to http://www.tri247.comOpens a new window


"A 70 minute session with descending sets of intervals above your ftp. This is a bread and butter set for me. If you are doing it right then about three quarters of the way through the 3 minute intervals you should start feeling the finger tips pulsating, and getting a little uncomfortable in your skin. The last couple are usually very painful, but in reality that is where the workout really starts. If it doesn't hurt, then your body was likely already equipped to perform the job you are asking of it, and thus it is at that point that you are finally crossing over into an area where you don't have adequate machinery to perform the job. The big efforts at the end are mainly to ingrain in the body that we do not slow down at the end of the workout, but rather, pickup the effort." - Lionel


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.

For more info on FTP go to: a new window