Created by Matt Rowe, from Rowe & King, this structured training session is designed to help you cycle at a higher intensity. 

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

About the session:
Warmup for 10 -minutes 'Threshold Sandwich' is a 3-phase effort totalling 12 minutes, as follows;

• 4-minutes @ Zone 3
• 4-minutes @ Zone 4
• 4-minutes @ Zone 3

Complete 3 Threshold Sandwich efforts, with recovery in-between each effort so that you feel you are able to complete the next effort. Warm down.

Session details:
Warmup:
• 10-minutes @ Zone 1-4

Repeat 1 time:
• 4-minutes @ Zone 3
• 4-minutes @ Zone 4
• 4-minutes @ Zone 3
• Recovery 5-minutes @ Zone 1-2

Repeat 1 time:
• 4-minutes @ Zone 3
• 4-minutes @ Zone 4
• 4-minutes @ Zone 3
• Recovery 5-minutes @ Zone 1-2

Repeat 1 time:
• 4-minutes @ Zone 3
• 4-minutes @ Zone 4
• 4-minutes @ Zone 3

Cool Down:
• 4-minutes @ Zone 1

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