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The Lockdown Roller

4min from 45 to 60% FTP
3x 15sec @ 100% FTP,
30sec @ 50% FTP
4min from 60 to 75% FTP
3x 15sec @ 100% FTP,
30sec @ 50% FTP
3min @ 77% FTP
3min @ 81% FTP
3min @ 85% FTP
1min @ 100% FTP
1min @ 50% FTP
3min @ 77% FTP
3min @ 81% FTP
3min @ 85% FTP
1min @ 100% FTP
1min @ 50% FTP
3min @ 77% FTP
3min @ 81% FTP
3min @ 85% FTP
1min @ 100% FTP
1min @ 50% FTP
3min @ 77% FTP
3min @ 81% FTP
3min @ 85% FTP
1min @ 100% FTP
4min 30sec from 70 to 40% FTP
4min from 45 to 60% FTP3x 15sec @ 100% FTP,
30sec @ 50% FTP4min from 60 to 75% FTP3x 15sec @ 100% FTP,
30sec @ 50% FTP3min @ 77% FTP3min @ 81% FTP3min @ 85% FTP1min @ 100% FTP1min @ 50% FTP3min @ 77% FTP3min @ 81% FTP3min @ 85% FTP1min @ 100% FTP1min @ 50% FTP3min @ 77% FTP3min @ 81% FTP3min @ 85% FTP1min @ 100% FTP1min @ 50% FTP3min @ 77% FTP3min @ 81% FTP3min @ 85% FTP1min @ 100% FTP4min 30sec from 70 to 40% FTP
Workout overview

Duration: 1h

Stress points: 62

Zone distribution

Z1: 13m

Z2: 6m

Z3: 36m

Z4: 6m

Z5: -

Z6: -

21%
10%
60%
9%
0%
0%

Author: Lesley Levison

This session is an ideal midweek maintenance session if you've been smashing yourself elsewhere with virtual challenges and online racing. The body needs some aerobic work too!

After a progressive warm/up with a few mini efforts to wake up the legs, we'll do ten, four-minute blocks. These will start steady, then gradually step up every three minutes, before finishing with a minute at FTP, before a short rest and then repeat...

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