Workouts» TRI247.com Pro Workouts »

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...

Download workout More workouts like this

FAQ: How to use custom workouts in Zwift?

Back to top

All workouts in 

TRI247.com Pro Workouts

  • 50 Shades of Power!

    1h | 75 SP

    View >

  • 60 Minutes of Jinx

    1h | 73 SP

    View >

  • 40/20's FTP Booster

    1h | 73 SP

    View >

  • A bit (more) speed too

    1h | 70 SP

    View >

  • A bit of speed too

    1h | 69 SP

    View >

  • Adam Bowden - The Surge

    1h 3m | 75 SP

    View >

  • Bex Rimmington Maximal Efforts

    1h 3m | 71 SP

    View >

  • Bottrill's Ramps to Max

    1h 5m | 83 SP

    View >

  • Bottrill's Sweetspot Attack

    1h 5m | 69 SP

    View >

  • Chase To Race Your Dream

    1h | 67 SP

    View >

  • Chili Tri Spicy 45

    45m | 65 SP

    View >

  • Club Relays Madness

    1h | 70 SP

    View >

  • Countdown - 4,3,2,1 !!!

    1h 2m | 73 SP

    View >

  • Dare To Tri Workout

    1h | 67 SP

    View >

  • Debbie's Killer 7's

    1h | 79 SP

    View >

  • Debbie's Killer Minutes

    1h | 74 SP

    View >

  • Debbie's Killer Sandwich

    1h | 77 SP

    View >

  • Espresso Coaching 2:1

    1h | 74 SP

    View >

  • Espresso Spicy Tempo

    1h | 66 SP

    View >

  • Gill's Lactic Legs Challenge

    1h 10m | 90 SP

    View >

  • Glasgow Revisited

    1h | 71 SP

    View >

  • Harry Wiltshire Grim Reaper

    1h 5m | 88 SP

    View >

  • Helen Jenkins - Breakaway!

    1h | 76 SP

    View >

  • Helen Jenkins' Power Hour

    1h | 71 SP

    View >

  • Hot Stuff

    1h | 64 SP

    View >

  • Hywel's Hurtbox Time Bomb

    1h | 82 SP

    View >

  • IronTarsh - Stomp The Pedal!

    1h | 71 SP

    View >

  • Jenny Gowans Norse Steps

    1h 5m | 79 SP

    View >

  • Joe Skipper Burner

    1h 5m | 93 SP

    View >

  • John Levison High Five

    1h | 80 SP

    View >

  • John Levison - Russian Steps

    1h | 73 SP

    View >

  • Karl Alexander - The 13:50

    1h | 86 SP

    View >

  • Karl Alexander V0 2 the Max

    1h | 83 SP

    View >

  • Kyle Smith's Over/Unders

    1h | 60 SP

    View >

  • Lesley Levison - Spiked Tempo

    1h 7m | 74 SP

    View >

  • Lionel Sanders Intervals

    1h 10m | 86 SP

    View >

  • Lucy Charles over-unders

    1h | 71 SP

    View >

  • Lucy Gossage 12 Days

    1h 18m | 89 SP

    View >

  • Lucy Gossage: Macro to Micro

    1h | 80 SP

    View >

  • Lucy Gossage's New Year Set

    1h | 73 SP

    View >

  • Matt Bottrill Lactic Builder

    1h | 79 SP

    View >

  • Matt Bottrill's Pace Variation

    1h 2m | 84 SP

    View >

  • Micro Burst Intervals

    1h | 74 SP

    View >

  • Micro Burst Intervals 2

    1h 2m | 70 SP

    View >

  • Nikki Bartlett's Tough 10's

    1h | 69 SP

    View >

  • OTCF - Get Off That Couch!

    1h | 77 SP

    View >

  • Oxygenaddict's Triple Pyramid

    1h | 70 SP

    View >

  • Paul Lunn's Kona Quest

    1h 4m | 76 SP

    View >

  • Paul Shanley 70.3 Minutes

    1h 10m | 92 SP

    View >

  • Paul Shanley Pyramids

    1h 10m | 81 SP

    View >

  • Power Builder Series Week 1

    1h 3m | 60 SP

    View >

  • Power Builder Series Week 2

    1h 13m | 68 SP

    View >

  • Power Builder Series Week 3

    1h 8m | 71 SP

    View >

  • Power Builder Series Week 4

    1h 10m | 74 SP

    View >

  • Progressive 4x4's

    1h 3m | 80 SP

    View >

  • Race Force ChainGang

    1h | 78 SP

    View >

  • Ramp it up to the X

    1h 7m | 80 SP

    View >

  • Reece Barclay Mix Session

    1h | 78 SP

    View >

  • Rhys Jones - All Heart

    1h | 79 SP

    View >

  • Richard Stanard FTP Advancer

    1h 15m | 109 SP

    View >

  • Ruth Purbrook Over Gears

    1h 20m | 101 SP

    View >

  • Sam Begg - What Goes Up

    1h | 80 SP

    View >

  • Sam's VO2max Preload

    1h | 80 SP

    View >

  • Short and Sweet(spot)

    1h 4m | 67 SP

    View >

  • Sid's Inverted Pyramids

    1h | 66 SP

    View >

  • Sid's Pyramid Adventure

    1h | 64 SP

    View >

  • Simon George - The Giant

    1h | 79 SP

    View >

  • Super Sam's Double Dozen

    1h | 73 SP

    View >

  • Sweetspot Sandwich

    1h | 67 SP

    View >

  • Sweetspot with a kick

    1h | 67 SP

    View >

  • Tempo with a Twist

    1h | 73 SP

    View >

  • The Championship Decider

    1h 32m | 102 SP

    View >

  • The Dragon

    1h | 70 SP

    View >

  • The Kitchen Sink

    1h 4m | 75 SP

    View >

  • The Lockdown Roller

    1h | 62 SP

    View >

  • The Lockdown Roller 2

    1h | 64 SP

    View >

  • The Small but Mighty!

    1h 5m | 75 SP

    View >

  • The Sweet Ladder

    1h 2m | 71 SP

    View >

  • The Tom Davis 4x4

    1h | 65 SP

    View >

  • The TT Blaster

    1h | 71 SP

    View >

  • Tim Don Comeback Workout

    1h | 59 SP

    View >

  • Tom Davis - Over/Unders

    1h | 66 SP

    View >

  • Turning the Screw

    1h | 79 SP

    View >

Similar workouts

  • Day 6 - Sprints #1

    1h | 60 SP

    View >

  • Day 5 - Endurance + 4x1min

    58m | 58 SP

    View >

  • Day 5 - Endurance + 4x1min

    57m | 57 SP

    View >

  • Day 5 - Endurance + 4x1min

    57m | 57 SP

    View >

  • 7. Tempo-Surges #3

    1h 1m | 74 SP

    View >

  • Day 2 - 15min varied tempo #2

    1h | 62 SP

    View >

  • Day 2 - Progressive 6min #3

    1h 1m | 62 SP

    View >

  • Tempo 15min / Target rpm #1

    56m | 56 SP

    View >

  • Tempo 20min / Target rpm #2

    1h 6m | 68 SP

    View >

  • Not So Sweet Spot

    1h | 68 SP

    View >

  • Tempo with 30sec spike #2

    1h 2m | 69 SP

    View >

  • Day 2 - 15min varied tempo #3

    1h | 73 SP

    View >