This profile uses four sets of aerobic rollers to help build rider’s aerobic endurance. It’s also a great opportunity to focus on pedal stroke coaching if you haven’t in awhile.

Depending on where you want to take your riders, this profile can easily be coached to offer anaerobic options. Just use the challenges between each set of rollers to bring riders to and above threshold.

What’s a roller? Think of rolling, moderate hills vs. steep climbs. For the first set, I coached riders to use the first 1:00 to find moderate resistance, then add resistance to create the hill, note watts (if you have meters) and hold for 1:00; back out what was added and hold for :30; add a bit more resistance than the first time, then hold for 1:30, back out for :30; add steeper resistance and hold for 1:30 – staying aerobic/below threshold.

For the second set of rollers, I challenged riders to go a bit steeper and closer to threshold. Set three uses faster tempo songs to support faster RPMs for the roller. The last roller I coached half of the hills with lower RPM with more resistance and half with higher RPM. Have fun with it. Make it your own and let us know how it goes!




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