The Lockdown Roller

• Cycling
• 1hTime
• 61Stress
• 0.78Intensity
• 65Popularity

About this workout

The Lockdown Roller features a solid tempo workout with bursts of power, making it ideal for building endurance and strength for those mid-week rides. This classic session will help you sustain your pace while developing the aerobic durability needed for longer climbs and tough group rides.

Workout structure

• Warm-Up 4 min @ 45-60% (45-60w)
• 3X
  • Active 15 sec @ 100% (100w)
  • Rest 30 sec @ 50% (50w)
• Active 4 min @ 60-75% (60-75w)
• 3X
  • Active 15 sec @ 100% (100w)
  • Rest 30 sec @ 50% (50w)
• Active 3 min @ 77% (77w)
• Active 3 min @ 81% (81w)
• Active 3 min @ 85% (85w)
• Active 1 min @ 100% (100w)
• Active 1 min @ 50% (50w)
• Active 3 min @ 77% (77w)
• Active 3 min @ 81% (81w)
• Active 3 min @ 85% (85w)
• Active 1 min @ 100% (100w)
• Active 1 min @ 50% (50w)
• Active 3 min @ 77% (77w)
• Active 3 min @ 81% (81w)
• Active 3 min @ 85% (85w)
• Active 1 min @ 100% (100w)
• Active 1 min @ 50% (50w)
• Active 3 min @ 77% (77w)
• Active 3 min @ 81% (81w)
• Active 3 min @ 85% (85w)
• Active 1 min @ 100% (100w)
• Cooldown 4:30 min @ 70-40% (70-40w)