Designed to improve aerobic threshold—which for most people is around Ironman pace—this session leans a little into long-distance triathlon with intermittent 30-sec bursts meant to induce extra fatigue. This variable intensity has been proven to be effective at pushing thresholds up.

This session also helps you become more proficient at removing lactate buildup as well as using it as a fuel during the lower intensity efforts.

For WHOOP users – This workout is good to do on a Yellow or Green Recovery day. Due to its lower training demands, expect minor levels of strain from this session, ideal for days where you aren’t fully recovered.

Coach Tip: Zwift Academy Tri was developed to complete the workouts in linear order. For best results, resist the urge to do workouts out of order.

This program was designed by Dr. Dan Plews from EndureIQ. He’s worked with World Champs and Olympians to age groupers alike, in sports like triathlon, rowing, and sailing. He developed this year’s Zwift Academy Tri program, laying the foundation in key areas for triathletes training for any distance triathlon.

Are you aiming for a spot on the Zwift Academy Tri team? Be sure to complete both the Baseline and Finish Line 40km TT bike races as well as the 10km run races starting October 18. Everything you need to know about going pro can be found here: https://www.zwift.com/academy-zatri-tri-pro-contender-requirementsOpens a new window