Monday, November 25th
5:15PM GMT
Mountain Massif structured training: Tempo - 3 x 10 Minutes Zone 3
Group Workout
EVENT DESCRIPTION
Created by Matt Rowe, from Rowe & King Coaching, this structured training session is designed to help build endurance.
For coaching and all your training needs visit https://roweandking.com/Opens a new window About the session: This workout is designed to help develop your aerobic capabilities. ERG mode is recommended.
Sessions details:
Warmup:
• 5-minutes progressive
• 1-minute @ 65% FTP
• 1-minute @ 75% FTP
• 3-minutes @ 70% FTP
Interval 1:
• 10-minutes @ 80% FTP (Zone 3)
• 5-minutes @ 50% FTP (Zone 2)
Interval 2:
• 10-minutes @ 80% FTP (Zone 3)
• 5-minutes @ 50% FTP (Zone 2)
Interval 3:
• 10-minutes @ 80% FTP (Zone 3)
• 5-minutes @ 50% FTP (Zone 2)
Cool down:
• 5-minutes
55 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).
For coaching and all your training needs visit https://roweandking.com/Opens a new window About the session: This workout is designed to help develop your aerobic capabilities. ERG mode is recommended.
Sessions details:
Warmup:
• 5-minutes progressive
• 1-minute @ 65% FTP
• 1-minute @ 75% FTP
• 3-minutes @ 70% FTP
Interval 1:
• 10-minutes @ 80% FTP (Zone 3)
• 5-minutes @ 50% FTP (Zone 2)
Interval 2:
• 10-minutes @ 80% FTP (Zone 3)
• 5-minutes @ 50% FTP (Zone 2)
Interval 3:
• 10-minutes @ 80% FTP (Zone 3)
• 5-minutes @ 50% FTP (Zone 2)
Cool down:
• 5-minutes
55 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).
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.