ZA Tri 2020 Workout #1: Threshold Waves

2019-11-25 08:30:00
Hudson Roll km
All riders visible Late joining Women only category
5min and 20min CEVAZ limits apply
A B  

Tags: ["tri2020","zatri2020","running_shirts=937248222"]

The Workout:

Just like we train our FTP in cycling, we also have to train the same equivalent threshold intensity whilst running. Having a high threshold running speed has great transfer to the slower race paces of Ironman and 70.3 triathlon. The aim of this session is to develop threshold running, over 4 x 1 mile repetitions. However, we change the pace every 400m to slightly above and slightly below your threshold pace, further stressing your physiology and pushing up your threshold speed. This is also a great session to do after the bike.

The Coach:

Dan Plews is a world-class coach and researcher. He has a Ph.D. in Exercise Physiology. And more than 30 peer-reviewed publications have published his work on topics like training in the heat, training intensity distribution, and training monitoring. As a coach, Dan has guided three athletes to finishes under the 8-hour barrier in Ironman-distance triathlons. 8 hours. Bonkers, right?

As an athlete, Dan applies all he knows with impressive results. He is the current age-group course record holder at the Ironman World Championship in Kona with a time of 8 hours 24 minutes.

#ZATRI2020 #zatri2020 #tri2020 #TRI2020

Team assignments
# Rider Time Lag Primes avg watts NP 20m 5m 2m 1m 30s 15s 5s Avg Max Type ID Age Before Result Gain
# Rider Main Sprint Box Hill Forward Sprint Second Sprint Reverse KOM Forward KOM Reverse Sprint Forward Sprint Volcano Climb Volcano Circuit Alpe du Zwift Jungle Circuit Forward Epic Reverse Epic Volcano Circuit London Loop Fox Hill Leith Hill Keith Hill Forward KOM Forward Sprint UCI Lap Reverse Sprint Reverse KOM UCI Lap Libby Hill 23rd Street NY Climb Forward Central Park Loop NY Sprint NY Climb Reverse NY Sprint 2 Central Park Reverse Fuego Flats Short Fuego Flats Long TT Lap Titans Grove Reverse Titans Grove Forward Yorkshire KOM Forward Yorkshire Sprint Forward Yorkshire UCI Forward Yorkshire KOM Reverse Yorkshire Sprint Reverse Yorkshire UCI Reverse Crit City Lap Crit City Sprint Crit City Lap Crit City Sprint Type
Creation Date Rider Equipment / Filenames 5sec 15sec 1min 5min 20min Zeroes Missing
Lap Banner 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th
# Rider Time avg power avg w/kg bpm type Category
Date Title Results Race ID Course Distance Categories Options
Live positions - Next Update in 10 seconds
# Time Dist (Lap) Avg Avg NP Now ETA Age 20min PB 15sec PB Category Blob