Training articles

Roller Training for Ironman by Chrissie Wellington

Your favorite training session on the roller is in a pyramid.

The four-time world champion Ironman Chrissie Wellington (2007, 2008,2009 and 2011) has published on the web 220triathlon your favorite pyramid workouts on the roller.

Mix cadence and speed helps maintain fitness and power while avoiding boredom in long workouts for an Ironman. It also helps to develop a better understanding of how resistance and effort impact on shape and power and interval sessions are excellent for this.

The following session is in pyramidWhere gradually increases the cadence (and speed) while increases the duration of the interval of effort until an effort of race pace of 10 minutes is reached, before decreasing all the variables.

To get all the benefits of these sessions, the ideal is to have close a towel and well-fitting slippers. It is also interesting to have a mirror to verify the position on the bike and a Sweat fan.

The training session

Warm up:

  • 10 easy min to @90rpm


  • 4x 1 strong min @60rpm
  • 60 '' rec easy to @90rpm

  • 3 × 2 min strong at @ 70rpm
  • 60 '' rec easy to @90rpm

  • 2 × 3 min strong @ 75rpm
  • 60 '' rec easy to @90rpm

  • 5 strong min @80rpm
  • 2 easy min @90rpm

  • 1 x 10 strong min @90rpm
  • 2 easy min @90rpm

  • 5 strong min @80rpm
  • 60 '' rest

  • 2 x 3 strong min @75rpm
  • 60 '' rec easy to @90rpm

  • 3 x 2 strong min @70rpm
  • 60 '' rec easy to @90rpm

  • 4 x 1 strong min @60rpm
  • 60 '' rec easy to @90rpm

Photo: youtube

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