There are numerous advantages to training indoors. Time spent on the turbo<\/a><\/strong> \u2013 particularly in the aero position \u2013 is safer than being on the roads, is often more time-efficient and, particularly in adverse weather conditions, is sometimes the only option.<\/p>\n More recently, thanks to training software such as Zwift<\/a><\/strong>, indoor workouts have also become much more sociable and enjoyable too.<\/p>\n They work for all levels of triathlete and in the build-up to the Ironman World Championship in Hawaii \u2013 the biggest race of the year in long course \u2013 many professionals and leading age-groupers use the Zwift platform to train and race to hone their conditioning and optimise performance.<\/p>\n That list of athletes has some big names in it, too, including three-time Ironman world champion Jan Frodeno<\/a><\/strong>, five-time Ironman world champion Daniela Ryf<\/a><\/strong> and two-time 70.3 world champ Gustav Iden<\/a><\/strong>.<\/p>\n And it\u2019s not just limited to bike sessions, either. Zwift has evolved to include running as well as cycling, so you can liven up your treadmill sessions by taking your avatar on a tempo run through several virtual worlds.<\/p>\n But what sessions should you be doing and why? Who better to ask than Britain\u2019s most successful triathlete on the Big Island, two-time Kona podium-getter, David McNamee.<\/p>\n <\/p><\/div> <\/section> The Scot is known for not just pacing<\/a><\/strong> his race in Hawaii to perfection, but the entire build-up, and it\u2019s helped him to be in peak condition \u2013 particularly in 2017<\/a><\/strong> and 2018<\/a><\/strong> \u2013 to take on the furnace of the lava fields and the might of the world\u2019s best.<\/p>\n \u201cZwift has brought a great element of fun to being on the trainer and I found that my cycling improved significantly from using it daily,\u201d McNamee says.<\/p>\n \u201cI\u2019ve always introduced indoor sessions to my Kona build-up because it allows me to focus on riding in the aero position safely for long stretches of time.<\/p>\n \u201cAlso, the nature of the course in Hawaii means I\u2019m pedalling for the entire 180km bike section, so the Zwift training is perfect to condition your body for this.\u201d<\/p>\n Below, David provides us with six of his favourite go-to Zwift sessions \u2013 four bike and two run \u2013 which he\u2019ll be using as he targets yet more success on the Big Island this October.<\/p>\n As ever, you can build these workouts directly in Zwift or import them from a third-party app such as Training Peaks and Today\u2019s Plan in line with your training plan.<\/p>\n Head to the Zwift website<\/a> to see what else this popular platform has to offer and to sign up now for your free seven-day trial.<\/strong><\/p>\n Duration:<\/strong> 65mins<\/p>\n Overview: <\/strong>Will work on building leg strength when holding the aero position.<\/p>\n Aim of the session:<\/strong> To build muscular strength, which is important over the closing stages of the bike leg. Ideally, complete the intervals in the aero position to fully engage the muscles you use when racing.<\/p>\n Progression:<\/strong> Add one interval each week until you reach 6x10min.<\/p>\n Warm-up<\/strong>: 15mins warm up with 3x10sec accelerations to get the legs firing<\/p>\n Main Set:<\/strong> 3x10mins at 60-65 cadence and half-Ironman power. 5min easy spin between intervals<\/p>\n Cooldown:<\/strong> 10mins<\/p>\n Progression:<\/strong> Add one interval each week until you reach 6x10min.<\/p>\n <\/p><\/div> <\/section> Duration:<\/strong> 85mins<\/p>\n Overview:<\/strong> Dialling in your race pace, so you intuitively understand how it feels.<\/p>\n Aim of the session:<\/strong> To get used to holding race pace while being in the aero position. Important for any long-distance race, but particularly for Hawaii where the rolling Queen K highway gives few opportunities to sit up and stretch without losing time into the wind.<\/p>\n Progression:<\/strong> The aim is to progress until you can do 2hr at goal power, either 4x30min or 2x60min, keeping 10min recovery between intervals.<\/p>\n Warm-up:<\/strong> 15mins as 5min easy, 5mins build to Ironman pace, 4mins at Ironman pace, 1min easy<\/p>\n Main set:<\/strong> 2x30mins at Ironman goal power in aero position. 10mins easy spin between intervals<\/p>\n Cooldown:<\/strong> 10mins<\/p>\n <\/p><\/div> <\/section> Duration:<\/strong> 55mins<\/p>\n Overview: <\/strong>A hard session completed in less than 60mins.<\/p>\n Aim of the session:<\/strong> A relatively short session to help increase your VO2 max<\/a><\/strong> \u2013 the amount of oxygen you can process while exercising \u2013 and break any staleness of spending too much time working at Ironman pace.<\/p>\n Progression:<\/strong> Increase to 3x10mins.<\/p>\n Warm-up:<\/strong> 15mins including 3x30sec build to sprint<\/p>\n Main set:<\/strong> 2x10mins as 40sec @ 120% FTP, 20sec @ 55% FTP (i.e. 40sec hard but in control, 20sec easy but still pedalling). 5mins recovery between sets<\/p>\n Cooldown:<\/strong> 15mins<\/p>\n <\/p><\/div> <\/section>![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/09\/david-mcnamee-finishes-third-kona-2018-6ee7527-3.jpg?quality=90&resize=620%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>David McNamee\u2019s top bike sessions\u00a0<\/strong><\/h2>\n
1. Strength builder<\/strong><\/h3>\n
Session breakdown<\/strong><\/h4>\n
2. Race prep<\/strong><\/h3>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Session breakdown<\/strong><\/h4>\n
3. VO2 boost<\/strong><\/h3>\n
Session breakdown<\/strong><\/h4>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2021\/12\/zwift-indoor-cycling-sessions-59ed59f.jpg?quality=90&resize=620%2C349"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/09\/zwift-runners-on-kona-course-2df9acc.jpg?quality=90&resize=620%2C348"\" "\\"\"\"\\"\/")
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