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The Lockdown Roller 2

4min from 40 to 60% FTP
3x 15sec @ 95% FTP,
30sec @ 50% FTP
4min from 60 to 75% FTP
3x 10sec @ 100% FTP,
30sec @ 50% FTP
1min @ 77% FTP
1min 30sec @ 81% FTP
1min 30sec @ 90% FTP
2min @ 85% FTP
1min @ 100% FTP
2min @ 85% FTP
1min 30sec @ 90% FTP
1min 30sec @ 81% FTP
1min @ 77% FTP
1min 30sec @ 50% FTP
1min @ 77% FTP
1min 30sec @ 81% FTP
1min 30sec @ 90% FTP
2min @ 85% FTP
1min @ 100% FTP
2min @ 85% FTP
1min 30sec @ 90% FTP
1min 30sec @ 81% FTP
1min @ 77% FTP
1min 30sec @ 50% FTP
1min @ 77% FTP
1min 30sec @ 81% FTP
1min 30sec @ 90% FTP
2min @ 85% FTP
1min @ 100% FTP
2min @ 85% FTP
1min 30sec @ 90% FTP
1min 30sec @ 81% FTP
1min @ 77% FTP
1min @ 50% FTP
4min 30sec from 70 to 40% FTP
4min from 40 to 60% FTP3x 15sec @ 95% FTP,
30sec @ 50% FTP4min from 60 to 75% FTP3x 10sec @ 100% FTP,
30sec @ 50% FTP1min @ 77% FTP1min 30sec @ 81% FTP1min 30sec @ 90% FTP2min @ 85% FTP1min @ 100% FTP2min @ 85% FTP1min 30sec @ 90% FTP1min 30sec @ 81% FTP1min @ 77% FTP1min 30sec @ 50% FTP1min @ 77% FTP1min 30sec @ 81% FTP1min 30sec @ 90% FTP2min @ 85% FTP1min @ 100% FTP2min @ 85% FTP1min 30sec @ 90% FTP1min 30sec @ 81% FTP1min @ 77% FTP1min 30sec @ 50% FTP1min @ 77% FTP1min 30sec @ 81% FTP1min 30sec @ 90% FTP2min @ 85% FTP1min @ 100% FTP2min @ 85% FTP1min 30sec @ 90% FTP1min 30sec @ 81% FTP1min @ 77% FTP1min @ 50% FTP4min 30sec from 70 to 40% FTP
Workout overview

Duration: 59m 45s

Stress points: 64

Zone distribution

Z1: 14m

Z2: 6m

Z3: 27m

Z4: 13m

Z5: -

Z6: -

23%
9%
45%
22%
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! Enough to keep you working - but not break you...

After a progressive warm-up with a few mini efforts to wake up the legs, we'll do three, 13-minutes blocks. These will start steady, simulate a (gently) rolling course - include a minute at FTP in the middle - then return.

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