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Wednesday, February 28th
7:00PM GMT
TRI247 Winter Series: Karl Alexander's VO To The Max
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 about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

The purpose of this session is to push you to your VO2max ceiling before the effort drops back to FTP, keeping the intensity high will elicit gains in VO2max and therefore aerobic capacity.

The repeated 60 second 125% FTP intervals at the end of the workout are short and achievable but will push you to exhaustion. The duration of time at VO2max during this 60 minute session is around 10 minutes.

Main set:
2 x (2 mins at 120%, 6 mins at 100%) separated by a 6 min rest

Final intervals
4 x 1 min at 125% off 1 min rest

This week's workout comes from Karl Alexander. 2 x Outlaw Half Champion, sponsored by Erdinger AlkoholFrei and Planet X, Karl is often seen at the front of the major UK races. Based in High Wycombe, he can occasionally be found traveling to exotic places to write race reports for TRI247.

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.

For more info on FTP go to: a new window
TRI247 Winter Series: Karl Alexander's VO 2 The Max
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