Wednesday, November 20th
7:00PM GMT
TRI247 Workout Series: Countdown 4,3,2,1!
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.


The basic session here is an uncomplicated ten sets of four minutes work, one minute recovery. The ‘countdown' twist comes in the structure, which will be:

4 @ 80%
3 @ 90%
2 @ 100%
1 @ 110%

The first part of the session should feel relatively comfortable, but you’ll be training your ability to cope with the increasing fatigue through the set as you build towards the final VO2 Max rep at the end.


This week’s session has been set and will be lead by TRI247 Editor, John Levison.

A triathlete for approaching 30 years, John doesn't race too much himself these days (but still doesn't want to 'retire'), but spends almost all of his hours either writing on or as a commentator at many U.K. and major international events, including Commonwealth Games, European Championships and World Series races. Zwift is his 'go to' cycling resource, and he is enjoying compiling a range of varied sessions 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.