Wednesday, October 10th
6:00PM GMT
TRI247 Workout Series: Lucy Charles' Over-Unders
Group Workout

Every Wednesday at 7pm, 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.


With the IRONMAN World Championship coming up on Saturday we were looking for a Kona special for this week's session. As a UK-based site, what better than a session from last year's highest placed British Pro athlete, Lucy Charles?

This workout - called Over–Unders - was also the very first Zwift Group Workout that we hosted in the TRI247 Workout Series way back in December 2017. A perfect fit for a Zwift Ambassador – can Lucy go one step higher on the podium this coming Saturday and win the Big Dance?!

The workout includes 5*5minutes over/under FTP level, with some additional twists of initially high(er) and then low(er) cadence on the final two sets.


With Lucy a little busy in Kona this week to lead the workout herself (!), the session on Wednesday will be lead by TRI247 Editor, John Levison.

Lucy's Over-Unders session was set by her coach, partner and fellow Pro IRONMAN athlete, Reece Barclay – and it's a good one.

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.

For more info on FTP go to: a new window