Wednesday, March 7th
7:00PM GMT
TRI247 Winter Series: Jenny Gowans' Norse Steps
Group Workout
event-snapshot
EVENT DESCRIPTION
TRI247 WINTER SERIES

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.

A progressive workout that should feel relatively comfortable for the first half but the challenge comes in holding your form in the last 15 minute effort. A gentle warm up and then three 15 minute blocks of steady riding interspersed with five 30 second hard efforts in each block to simulate making a pass in a race. Work at keeping to your chosen race cadence throughout.

Main set:
15 minutes at 70% FTP, with 5 x 30 second efforts at 125%
15 minutes at 80% FTP, with 5 x 30 second efforts at 125%
15 minutes at 90% FTP, with 5 x 30 second efforts at 125%

This session comes from Jenny Gowans, a member of Team Freespeed, and winner of Norseman in 2008 is on the comeback trail this year having kept a low profile since the birth of her twin boys five years ago. A 3-time Kona qualifier, Jenny has finished in the top ten overall at several Ironman races and is racing Lanzarote this year with an eye on a return to Kona in October.

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.

For more info on FTP go to: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-used-in-ZwiftOpens a new window