Wednesday, April 11th
6:00PM GMT
TRI247 Winter Series: Karl Alexander's The 13:50 (10 To 2)
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 Winter.

A tough workout that will test your strength endurance and push your VO2 Max ceiling into new territory! Starting with 10 minutes at threshold, subsequent intervals reduce by two minutes each time, but the power goes up by 5% too.

The main session structure is therefore:

10min Z4[100%]
2min Z2[60%] recovery
8min Z5[105%]
2min Z2[60%] recovery
6min Z5[110%]
2min Z2[60%] recovery
4min Z5[115%]
2min Z2[60%] recovery
2min Z6[120%]

This week's workout comes from Karl Alexander. Twice the Outlaw Half Champion, sponsored by ERDINGER Alkoholfrei and Planet X, Karl is often seen at the front of the major UK races. Based in High Wycombe, he can occasionally be found traveling to exotic places to write race reports for TRI247.

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