Created by Matt Rowe, from Rowe & King, this structured training session is designed to help build fitness. 

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

About the session:
This workout is designed to help you improve your sustainable power which is critical for maintaining your effort all the way to the top of a climb. ERG mode is recommended.
Sessions details:

Warmup:
• 10-minute Warmup

Interval 1:
• 5-minutes @ 85% FTP (Zone 3)
• 3-minutes @ 68% FTP (Zone 2)

Interval 2:
• 5-minutes @ 85% FTP (Zone 3)
• 3-minutes @ 68% FTP (Zone 2)

Interval 3:
• 5-minutes @ 85% FTP (Zone 3)
• 3-minutes @ 68% FTP (Zone 2)

Interval 4:
• 5-minutes @ 85% FTP (Zone 3)
• 1-minute @ 68% FTP (Zone 2)


Cool Down:
• 5-minute Warm down

45 minutes in total.

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 following link 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).