Thursday, May 25th
EVENT DESCRIPTION
It's time to feel that leg burn!
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 our in-house coach Helen Bridgman on our Public Discord Channel, 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.
Discord Link: https://discord.com/invite/qByHMeBN3AOpens a new window
More info about Rocacorba Collective: www.rocacorbacollective.ccOpens a new window
Session: Descending Z5 Intervals - VO2 Max Increase
Descending length intervals with increasing effort levels at VO2 Max x 4. Building strength and endurance on the bike plus resistance to fatigue and pushing up FTP.
Warm-up: 5 mins spinning the legs easy before 5x1 min interval ramp up to 100% FTP to get the legs and lungs opened up ready to work. 5 mins easy spin recovery.
Work Blocks: 2-1.5-1-0.5 minute efforts increasing from 108% to 120% FTP. Each recovery is the same length as the preceding interval. Do 3 sets of these total. Recover for 5 minutes really easy between sets.
RPM alternates between high cadence and low cadence with the first and third blocks at 80-90rpm and the second and fourth blocks at 60-70rpm. Spin light and easy at a natural cadence in between blocks.
Cool down, easy spin for 5 minutes at the end.
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 our in-house coach Helen Bridgman on our Public Discord Channel, 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.
Discord Link: https://discord.com/invite/qByHMeBN3AOpens a new window
More info about Rocacorba Collective: www.rocacorbacollective.ccOpens a new window
Session: Descending Z5 Intervals - VO2 Max Increase
Descending length intervals with increasing effort levels at VO2 Max x 4. Building strength and endurance on the bike plus resistance to fatigue and pushing up FTP.
Warm-up: 5 mins spinning the legs easy before 5x1 min interval ramp up to 100% FTP to get the legs and lungs opened up ready to work. 5 mins easy spin recovery.
Work Blocks: 2-1.5-1-0.5 minute efforts increasing from 108% to 120% FTP. Each recovery is the same length as the preceding interval. Do 3 sets of these total. Recover for 5 minutes really easy between sets.
RPM alternates between high cadence and low cadence with the first and third blocks at 80-90rpm and the second and fourth blocks at 60-70rpm. Spin light and easy at a natural cadence in between blocks.
Cool down, easy spin for 5 minutes at the end.
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.