Created by Matt Rowe, from Rowe & King, this structured training session is designed to help you cycle at a higher intensity, and absorb surges in effort – essential attributes for any Zwift racer. 

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

Session details:
Warmup:
• 2-minutes steady, then 4 intervals of 15 seconds @ 150% FTP, by 1.45 minutes @ 90% FTP.

Recovery:
• 3-minutes recovery, into 5-minutes steady incline.

Interval 1:
• 4 intervals of 15-seconds @ 150% FTP, by 1.45-minutes @ 90% FTP.

Interval 2:
• 4 intervals of 60-seconds @ 115% FTP, 2-minutes 65% FTP.

Interval 3:
• 60-seconds @ 130% FTP.

Warm down:
• 5-minute warm down.

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. To record all your training data and chart your progress, consider using the TrainingPeaks app (www.trainingpeaks.com/Opens a new window). Follow us on Instagram, @Mountain_Massif and join our Zwift Club, by clicking the link below.
https://www.zwift.com/clubs/b639575d-930f-4de6-a79d-bea3313350bc/joinOpens a new window