Wednesday, May 2nd
6:00PM GMT
TRI247 Workout Series: Simon George – The Giant
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 is a GIANT of a session, so be prepared to hurt for this one as it's a real leg burner! After a couple of short efforts and few minutes of Sweetspot work to warm the cockles up, it's time for the real meat of the session - three blocks of 10x 30 seconds on / 15 seconds off at 125%FTP, with three minutes recovery between blocks.
"It's not your conventional type of interval session, but my training never really fits with the norm and I need a lot of bang for my buck... So, expect to have to dig deep, and suffer. The pain is worth it in the end!"

The main session structure is:
Set 1
5*10secs ascending Z6 [120/130/140/150/160%]
20secs Z1 [50%] recovery intervals

Set 2
5min Z4 [90%] Sweetspot

Sets 3/4/5
10*30secs Z6 [125%]
15secs Z2 [60%] recovery intervals
3min Z1 [50%] recovery between sets

Set 6
5min Z4 [90%] Sweetspot

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


Simon George bio:

At not far short of 2 metres tall and sponsored by Giant bikes ( a new window), Simon’s workout just had to be called 'The Giant’!

Simon is a GB athlete with a focus on middle distance races, notably the Outlaw events at Nottingham and Holkham, organised by OSB Events.
He was part of one of the most exciting finishes we have ever seen when after leading almost from gun-to-tape at the Outlaw Half Nottingham 2016, he was overtaken in sight of the finish line by Karl Alexander, another athlete who has previously hosted our Wednesday night Workout Series. Simon will be back at the Outlaw Half Nottingham this year on 20th May, hoping to go one better!

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