Wednesday, March 11th
7:00PM GMT
TRI247 Workout Series: Micro Burst Intervals 2
Group Workout
event-snapshot
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

This session is a sequel and development to our popular Micro Burst Intervals workout. With many of you still regularly riding the Tour of Watopia sessions and other longer intervals already, getting your fix of endurance / sweetspot / threshold work, this session will target some very different power zones.

An extended, progressive warm-up includes a series of short/sharp ‘spikes’ is designed to get you fully prepared and primed for six sets of varied micro burst intervals.

The session features three blocks of short (hard) intervals, repeated twice through. The intervals are 20/15/10 seconds respectively – but as the time decreases, we’ll increase the power, decrease the recovery and complete an extra rep. Fun times!

WORKOUT LEADER


This week’s session has been set and will be lead by TRI247 Editor, John Levison.

A multiple Ironman finisher ‘back in the day’, he’s more likely to be found at events these days either commentating, interviewing or reporting than racing. That said, he still likes to train when he can and Zwift has become his ‘go to’ training tool over the past year.

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.