Created by Matt Rowe, from Rowe & King, this structured training session is designed to help you cycle at a higher intensity, and absorb surges in effort. 

For coaching and all your training needs visit https://roweandking.com/Opens a new window

About the session:
Warmup, 10-minutes progressive then a series of ramped threshold efforts. A threshold ramp is; 2-minutes 90% of FTP, 2-minutes 95% of FTP, 2-minutes 100% of FTP, 2-minutes 105% of FTP, 2-minutes flat out. Followed by a cool down.

Session details:

Session details:
Warmup:
• 10-minutes

Ramp up in 5 steps:
• 2-minutes @ Zone 3
• 2-minutes @ Zone 4
• 3-minutes @ Zone 4
• 3-minutes @ Zone 4
• 2-minutes @ Maximum effort

Recovery:
• 5-minutes

Repeat 2 times, with recovery in-between:
• 2-minutes @ Zone 3
• 2-minutes @ Zone 4
• 3-minutes @ Zone 4
• 3-minutes @ Zone 4
• 2-minutes @ Maximum effort

Cool Down:
• 4-minutes @ Zone 1

Safety Note: 
Only undertake vigorous exercise if you are fit and healthy to do so. If you are at all unsure, consult a Physician or Doctor first. All training equipment including Bikes and Turbo trainers should be in full working order. Do not use any piece of equipment that does not come up to the required standard.

More information:
For more information check out the Mountain Massif website www.mountainmassif.comOpens a new window, follow on Facebook, Instagram (Mountain_Massif) and join our Zwift Club, by clicking the link here https://www.zwift.com/clubs/b639575d-930f-4de6-a79d-bea3313350bc/joinOpens a new window. To record all your training data and chart your progress, consider using the TrainingPeaks app (www.trainingpeaks.com/Opens a new window).