Wednesday, May 30th
6:00PM GMT
TRI247 Workout Series: John Levison's Russian Steps
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 entire season.

A classic Russian Steps interval session, that starts with a gentle 8 minute warm up before a block of 5 minutes at FTP. A short rest and then 3 x sets of sharp intervals at 115% FTP, as the efforts get longer, the rests get shorter. The workout then finishes with another 5 minute block at FTP before a gentle cool down. This workout will be challenging with lots of short efforts above threshold.

8 mins warm up
5 mins at FTP
3 x 8 minute sets of Russian steps intervals, peaking at 115%FTP, resting at 65%
5 mins at FTP
6 mins cool down

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


This week’s session will be lead by Chris Standidge one of the leading British Age-Group athletes. A former National and European Age-Group Champion over the Standard Distance, Chris is also a Sub-9 hour IRONMAN finisher. The overall Age-Group winner at several IRONMAN 70.3 events, Chris’s next challenge is The Championship in Samorin, Slovakia on 3rd June 2018 and this set is a key part of his preparations for that.


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