Wednesday, July 1st
6:00PM GMT
TRI247 Workout Series: The Lockdown Roller #2
Group Workout
Every Wednesday at 7pm UK-time, TRI247 present a triathlon focused workout brought to you by a guest 'coach.' This will include sessions by pro triathletes, coaches and notable characters associated with the sport.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule.


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, 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 main set comprises of three, 13-minute blocks, separated by a short recovery. Each block will start steady, simulate a (gently) rolling course – include a minute at FTP in the middle – and then return.

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


This week’s session has been set by TRI247 Editor, John Levison.

With John away, he’s called upon his good friend, club mate and regular TRI247 Wednesday night rider, Gary Craig, to lead the session tonight.

Gary is known as ‘Keen as Mustard’ at his club, Hillingdon Triathletes, such is his passion for all things Triathlon. He’s a regular at the Blenheim Palace Triathlon ‘Weekend Warrior’ event (back-to-back Sprint triathlons for two days), and completed IRONMAN Wales in 2018 and 2019. He would have been heading for Tenby again in September, but for the worldwide pandemic.
‘Mr Mustard’ is as keen as anyone to get back to racing, so tonight’s session will help you (and him), keep ready for when the all clear comes and racing can resume. Enjoy!

To download the ZWO file for this and previous workouts go to http://www.tri247.comOpens a new window


Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.


We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.