It's time to feel that leg burn!

Every last Thursday of the Month we open up our Weekly Live Coached Workout for everyone to experience the benefits of our Training Tier.
Our weekly workout rides are designed to push you hard whilst giving you the motivation to reach your fitness goals both on Zwift and IRL.

You will be coached live throughout the session by Helen Bridgman (our in-house coach) on our PUBLIC Rocacorba Collective Discord, giving you the chance to ask questions to our qualified coach and get the all-important support you need to dig deep and hit those watts.
Public Discord Channel:
https://discord.com/invite/qByHMeBN3AOpens a new window
For more info:
https://www.rocacorbacycling.cc/collectiveOpens a new window

Session: Muscular Endurance Force - Seated/Standing

Working on muscular endurance and strength on the bike. The longer fast leg blocks are also working on your cadence. The shorter, slower cadence bursts are all about engaging the core to keep the upper body still, and engaging the leg muscles to use them to turn the pedals at a lower cadence.

Warm up steadily over 8 minutes, picking up cadence, effort, HR and power gradually over time before we being our work blocks. Finish with 3 x 30s bursts at 105+rpm to really get the body warm and ready to work

Then 2 x 16 min blocks alternating between zone 2 spinning the legs around 85-90rpm for 3 mins, and 60 second seated power bursts of low cadence. Aim for 60-70rpm.

5 min easy spinning in between the two blocks to recover - spin easy.

The second 2 x 16 min block alternates between zone 3 spinning the legs around 90rpm for 3:15, and 45 second standing power bursts (shorter but harder efforts than the first block) of low cadence. Get up out of the saddle, engage the core to keep the upper body still and really drive through the legs. Make sure you engage your hamstrings and calves as you pull up as well as push the pedals. Aim for 55-65rpm this time.

Finish with an easy 10 spin to cool down.