The legacy Chrome extension is backwards compatible; the newer versions of the legacy extension work with older versions of Pega Robotic Automation. To see when versions of the legacy extension were released, see the Pega Robotic Automation build notes.
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You can use the Setup wizard for Robot Studio and Robot Runtime to install the legacy Chrome extension, but the best practice is to install the newer Pega Browser Extension component (PBE), included in 19.1.115 and later. To update users from the command line, use the command line installation with the INST_Chrome=1 parameter to install the extension. For more information, see the installation instructions for your version of Robot Studio or Robot Runtime.
If you install Robot Studio or Robot Runtime without the legacy Chrome extension and later want to install the extension, use the web installer utility. This utility is located in the Robot Studio or Robot Runtime installation folder. The following is an example of the command you would enter to install the legacy extension and update the messaging host for Chrome.
If you use a Microsoft Group Policy Object (GPO) to control Chrome policies, and you enable the Configure native messaging block list setting in the Native Messaging sectionto block all extensions, perform the following steps to provide Robot Studio and Robot Runtime with the access they need to function correctly.
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UK-based triathlon website TRI247.com runs a series of triathlon focused workouts hosted each week by a guest 'coach', including Pro triathletes, coaches and notable characters associated with the sport. The workouts are typically around 60 minutes long, to add variety and interest to your weekly training schedule.
An hour with Olympian and Coach, Marc 'Jinx' Jenkins- 10 minutes progressive warm/up- Prep Set (3x 1-minute, 1-minute recovery)- Main Set (5x 7-minutes as 5 mins above/below FTP, 2 mins recovery)*** Final 5-minute block is at the max effort you can sustain for 5 minutes - use the variability on Companion app to amend as required ***- 5-minutes warm/down
This workout is aimed at responding to surges and then returning to race pace.For the main set, find a comfortable cadence, focus on relaxed breathing with all of your power going through the pedals on the 'surge' - time to respond, chase that break... and then get back to strong pace after that >FTP effort!
This session is inspired by the Club Relays, a 4-person event which has been part of the fabric of the UK Triathlon scene for almost three decades.The workout includes four sets, within each one you increase the effort from Tempo, through to Threshold and then (briefly) into VO2 Max, before a short recovery.Repeat four times - one each to represent each team member in the virtual relay
This is a primarily sustained effort session, comprised of 10, 4-minute blocks with just 1 minute of short recovery between them.We 'countdown' as:4 @ 80% FTP (moderate start)3 @ 90% FTP (sweetspot)2 @ 100% FTP (threshold)1 @ 110% FTP (VO2 Max)As the fatigue builds, stay strong to hit the power targets!
This workout consists of a long, easy spin to warm up followed by 3 sets of ascending big gear intervals. The intervals get longer and harder, peaking at 4 minutes at 105% of FTP. Focus on the suggested cadence to keep these challenging and to build leg strength.The workout finishes with another easy spin to cool down. This is a session focussed on building strength rather than hitting big wattages - so follow the cadence prescribed
This week's session will have you working hard, with two blocks of VO2 Max+ efforts. The intervals are relatively short (1 minute), but with 7 back-to-back, will be tough enough to hurt... but short enough that you can hang-in there. That's the plan, anyway!The session has been compiled by 2018 ETU Middle Distance AG Triathlon Champion, Debbie Coyle. Debbie is also a full-time personal trainer and mum of two. Get ready for her 'Killer 7's'!
Another 'Killer' set from GB Age-Group athlete, Debbie Coyle.Tonight, Killer Minutes... with extra sting.The first main set will feature 10x 1minute efforts at 120% FTP (with a 1minute recovery).For set too, just 30-seconds each... but we go up to 130% :-)
This workout is a variation on the classic Tabata / Ronnestad style short interval workout. After a warm up, we'll complete three blocks of approximately ten minutes with a work to rest ratio of 2:1. As we progress, the intervals get shorter but the power target moves up through your VO2max range. This way, you'll accumulate a good amount of time at this intensity without your lactate levels going through the roof.
Ready to gets the legs burning?! Join GB's Gill Fullen, a multiple AG World Champion at Duathlon, Powerman, 70.3 & Long Distance Triathlon for this 'Lactic Legs Challenge'. Gill describes it as a "bread and butter" session that her coach, Perry Agass and the Trisutto training group use with their athletes. A full hour of "two minutes on, one minute recovery". Keep your cadence LOW throughout - build resistance, strength and resilience and feel the burn...
This varied set is designed to loosely reflect the course at the Glasgow 2018 European Triathlon Championships at Strathclyde Country Park. A challenging, but fair course, the route undulates throughout with a short but sharp hill on each lap. Work hard on the ups, but make sure you take the (short!) recoveries on the 'downs' from the venue which also hosted the 2014 Commonwealth Games.
This is a workout built around creating a breakaway within a race, and then sustaining power to maintain that. It's also an ideal session to prepare for hilly races.Focus on a comfortable cadence during the breakaway reps and try to keep your upper body relaxed, saving all of your energy for the pedals.
Join 3x Olympian and 2x ITU World Champion, Helen Jenkins, for an insight into the training that has kept her at the top of the sport for almost two decades.After an extended warm/up, we'll go into a 4x 7 mins main set with plenty of work just below and just above FTP level, each separated by 3 mins recovery to get you ready for the next effort.
The temperatures are rising - but don't let that keep you away from quality work on your indoor trainer!A mixed set of intervals to keep you working, without going too deep, in the warm temperatures that are scheduled in Europe this week. Still enough to work up a sweat though...
A tough interval session of 18 x 2 min efforts.It's not too hard at first but the rest time drops by 5 seconds each rep. 10 intervals in the first set, 8 in the second with a chance to recover in the middleIt's often easier to push harder towards the end of an interval. This session encourages just that. Enjoy!
After a steady warm up, 5 short, 10-second efforts to wake the legs up for the work ahead. It's then three, progressive 10-minute blocks of increasing effort. The power is not extreme - but keep the cadence low as described to build strength. And then...on the final set we STOMP THE PEDALS for ten, 40-second 'max' efforts with 20 seconds recovery!!
A progressive workout that should feel relatively comfortable for the first half but the challenge comes in holding form in the last 15 minute effort. Three 15 minute blocks of steady riding interspersed with 30 second hard efforts to simulate making a pass in a race. Work at your race cadence throughout.
A classic Russian Steps interval session, that starts with a gentle 8 minute warm up before a block of 5 minutes at FTP. A short rest and then 3 x sets of sharp intervals at 115% FTP, as the efforts get longer, the rests get shorter. The workout then finishes with another 5 minute block at FTP before a gentle cool down. This workout will be challenging with lots of short efforts above threshold.
TRI247 Workout Series: The 10 to 2 - This workout is tough. Starting with 10 minutes at threshold, the following intervals drop by 2 minutes but the power goes up by 5% each time.This will test your strength endurance and push your VO2 max ceiling into uncharted territory but remember, it's 90% legs and 10% in your head (actual percentages may vary!)....
A 70 minute session with descending sets of intervals above your ftp. This is a bread and butter set for me. If you are doing it right then about three quarters of the way through the 3 minute intervals you should start feeling the finger tips pulsating, and getting a little uncomfortable in your skin. The last couple are usually very painful, but in reality that is where the workout really starts. If it doesn't hurt, then your body was likely already equipped to perform the job you are asking of it, and thus it is at that point that you are finally crossing over into an area where you don't have adequate machinery to perform the job. The big efforts at the end are mainly to ingrain in the body that we do not slow down at the end of the workout, but rather, pickup the effort.
TRI247 ERDINGER PRO SERIESThis is a Zone 6 microburst workout with an initial longer effort to mimic the demands of a Zwift race start. (It is suggested that you swith ERG mode off for the micro efforts).Session adapted from the Zwift-set workout of the same name. Thanks guys!
An extended, progressive warm-up includes a series of short/sharp 'spikes' is designed to get you fully warmed-up and promed for three sets of micro burst intervals. Each set contains eight reps, which decline in length (30 secs / 20 sec/ 10 sec), but increase in power! Recovery properly with an easy spin between sets.
TRI247 / TEAM ERDINGER ALKOHOLFREI PRO SERIESSet and lead by IRONMAN Lanzaorte champion, Nikki Bartlett, join her 'Tough 10's' workout, with plenty of chat along the way!Main set is 4*10 minute blocks, where you'll be alternating short intervals between VO2 Max effort and recovery spin, in a fast paced 'on/off' hour. EVERYONE is welcome - join us online on Zwift! 2ff7e9595c
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