TRI247
Search
shop
T100 World Tour
WIN 2 T100 AG ENTRIES - ENTER NOW
WIN 2 T100 AG ENTRIES - ENTER NOW
WIN 2 T100 AG ENTRIES - ENTER NOW

Tonight’s Zwift Group Workout: The Lockdown Roller #2

Join the weekly TRI247 Group Workout tonight on Zwift for an hour of quality training, where we'll ride 'The Lockdown Roller #2' set

Chief Correspondent
Last updated -
SHOP

TRI247 Workout Series #155 – ‘The Lockdown Roller #2’

Wednesday, 13th January 2021 – 7.05pm UK time on Zwift

(ZWIFT LINK >>> https://www.zwift.com/events/view/1494849)

Join us tonight on Zwift for the latest edition of the Tri247 Workout Series. Free to join and open to ALL abilities, enjoy an hour of structured training with the added motivation of a virtual group training environment.

If you are new to Zwift and are not sure how it all works, it’s well worth checking out these recent articles we’ve published to find out more:

The Session: The Lockdown Roller 2

This week’s session is relatively mild in effort, given that we know that many of our regulars have been ’smashing it’ elsewhere in Zwift races, virtual challenges and more in this current environment, where ‘lockdown’ is the daily lives of many. Given that, we wanted to balance those high intensity efforts elsewhere, with a mostly aerobic, sustained efforts for this week’s workout. The first ‘Lockdown Roller’ proved to be really popular, so here is the follow-up session!

The first Lockdown Roller session proved to be one of our most popular. That highlighted that there is clearly a demand from athletes for some structured – but less high intensity – training out there. So, we are back with another session focussed on maintaining your aerobic capacity.

The main set comprises of three, 13-minute blocks, separated by a short recovery. Each block will start off steadily, simulate a (gently) rolling course, peak with a minute at FTP in the middle and then reverse.

Aerobic maintenance is the primary goal tonight, not killer intervals!!!

TRI247 Workout Series / Lockdown Roller 2 / Lesley Levison

[TIP – It is always worth having the (free) Zwift Companion app to hand on your mobile device. Within the workout screen you can toggle your FTP by +/- 10% ‘on the fly’, which will immediately change your power targets during the session. Legs feeling heavy, can’t quite hold your power targets? It happens! Rather than can the session, how about moving your targets down 5% first, before giving up completely? Alas, the body isn’t a machine and can’t always deliver as you hope/think it should, so a bit of flexibility and not getting too obsessed with the numbers can be a good thing!

Zwift Companion app FTP Bias

On the flipside, perhaps you are having a good day or increasing the overall training stress of the session better meets your own training goals for that day? In that case, you have the option of nudging your baseline up in the same way.]

The session is genuinely open to everyone of ALL abilities. Group workout mode works fantastically in Zwift and ensures that the power targets are tailored to YOUR level. It makes no difference if your FTP is 400 watts or 100 watts, the targets you see will be specific to you – all while being part of the on-screen group.

[To set your reminder, click here: https://www.zwift.com/events/view/1494849]

Joining Instructions:

The workout will begin promptly at 7.05pm UK time, Wednesday 13th January 2021. It is worth logging in 5 or 10 minutes before the session to make sure you are set up and ready to go, where you will be able to warm up in the virtual ‘holding pen’.

Look for the TRI247 Workout Series event in the list on the right of the screen once you have paired your sensors. Click to JOIN and you will be taken to the start line ready to begin the workout.

Make sure you have set your FTP level correctly before you join the workout as all the intervals are based on a percentage of FTP so it is important to get that right. If in doubt, dial the FTP number down 10 or 20 watts as it is better to finish the session than to feel like it is too challenging.

If you have never used Zwift before but don’t want to miss out, head to the Zwift support page for tips on how to get the most out of your setup.

After the session head over to the TRI247 Facebook page for some post ride chat.

Zwift Group Rides: TRI247 Workout Series

The cool thing about a group workout on Zwift is that varying levels of ability can ride together in a group and all finish the session together having done the same relative effort, even if the actual watts are significantly different. It is not a race, but a shared goal to get a good session in the training log.

John Levison
Written by
John Levison
TRI247's Chief Correspondent, John has been involved in triathlon for well over 30 years, 15 of those writing on these pages, whilst he can also be found commentating for events across the UK.
Discover more
TRI-FIT Geo Coral women's tri suit
TRI-FIT GEO Women’s Tri Suit Review – How does it fare in our quest for the ultimate long course kit?
TRI-FIT women's sleeveless tri suit
5 race day mistakes that are sabotaging your triathlon times (and how to fix them)
Kate Auld riding on an indoor trainer
Rouvy vs Zwift: our indoor cyclists put them to the test
Professional triathletes on the bike course at Challenge Almere-Amsterdam
Fastest triathlon courses: Best IRONMAN, long course and middle distance races for a sure-fire personal best
Patagonman swim start
6 tips for taking on an Xtreme triathlon from a PATAGONMAN champion
latest News
RaceRanger installation PTO European Open 2023 Ibiza
IRONMAN announce new partnership with draft detector RaceRanger for the 2024 season
Steve McKenna got the win at the 40th edition of IRONMAN New Zealand.
Australian star Steve McKenna shares emotional message after IRONMAN New Zealand win
Chelsea Sodaro takes the tape at the 2024 IRONMAN New Zealand.
Former IRONMAN World Champion delighted after bouncing back to first full distance win since Kona
World Triathlon Cup Miyazaki 2023 Gwen Jorgensen
Olympic gold medalist praises Boulder training environment ahead of WTCS season opener
Chelsea Sodaro PTO Asian Open 2023 run [Photo credit: PTO / Darren Wheeler]
IRONMAN New Zealand results: Steve McKenna and Chelsea Sodaro take the tape in Taupo
The SBRX Group

Proudly elevating endurance sports through content, products & services

SBRX
RUN247
Share to...