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Wednesday, April 25th
6:00PM GMT
TRI247 Workout Series: The Race Force ChainGang
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.

This session has a Pyramid, Shorts & Long intervals and we’ll be working from 95% - 115% of FTP throughout. Lots of fun stuff to keep you interested for the next hour and to make sure you feel like you have taken your turn on the front. Lets go team!

The main session structure is:

Set 1
5*1min pyramid at 95%/100%/105%/100%/95%
30secs Z1[50%] recovery intervals

Set 2
5min Z5[115%]

Set 3
4*2min Z4[100%]
30secs Z1[50%] recovery intervals

Set 4
4*1min Z5[105%]
30secs Z1[50%] recovery intervals

Set 5
4*1min Z4[100%]
30secs Z1[50%] recovery intervals

Set 6
5min Z4[100%]

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


Race Force ( a new window) spend their summers out on Ironman courses around Europe supporting over 300 UK athletes every year on their incredible journey to that magic red carpet. They are your professional support crew made up of coaches, mechanics and sports therapists but they are active triathletes too and like to bring a lot of fun to whatever they do, so join the Race Force Chaingang this week for an hour of topsy turvy, heart raising fun fun fun. #Togetherwerace


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 Workout Series: The Race Force ChainGang
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