Experience the Rocacorba Collective weekly workout.

Every Thursday our Training Members are guided by coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead. So put on some music and enjoy! You might even find one of our DS´s on the road to chat with.

More info: www.rocacorbacollective.ccOpens a new window

Session : Muscular Endurance Force - Seated/Standing

Warm up steadily over 5 minutes, picking up cadence, effort, HR and power gradually over time before we being our work blocks. Finish with 4 x 30s bursts at 105+rpm to really get the body warm and ready to work. 2 mins recovery before we start our work.

Then 2 x 16 min blocks alternating between zone 2 spinning the legs around 85-90rpm for 3:15, and 45 second seated power bursts of low cadence. Aim for 65-75rpm.

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 3:30, and 30 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.