Looking for some company?
Join an official group event from the list below.
Wednesday, June 3rd
6:00PM GMT
TRI247 Workout Series: Espresso Coaching 2:1 Short Intervals
Group Workout
Every Wednesday at 7pm UK-time, 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.


This workout is a variation on the classic Tabata / Ronnestad style of short intervals session.

After a steady warm/up, three blocks of approx. 10-minute each will be completed. Within that ten minutes, we’ll use a work to rest ratio of 2:1.

As we progress, the intervals get shorter, but the power targets will move up through the VO2max range. This means that you will accumulate a good amount of work efforts at this intensity, without sending your lactate levels through the roof!


This week’s guest coach and ride leader is Chris Taylor, the Head Coach of Espresso Performance Coaching ( a new window)

Chris is an active duathlete, cyclist and runner and represented Australia at the ITU Long Distance Duathlon World Championships. Chris is based in Holmfirth, Yorkshire… and is a big fan of the café stop (though you can wait until after the session on Wednesday, for that!)

No stranger to tough challenges, Chris won the Brutal Extreme Duathlon in 2018, and we are very pleased to welcome Chris as first time guest coach and ride leader for the TRI247 Workout Series.

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.
Toggle Event Details