Created by Matt Rowe, from Rowe & King, 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:
To start with there is a progressive warmup, we spend most of the session towards the top end of Zone 2 and bottom of Zone 3 – this is designed to boost your endurance.

Sessions details:
Warmup:
• Progressive, ramped warmup

Recovery:
• 2-minutes @ Zone 1

Repeat 4 times:
• 1-minute @ Zone 2
• 1-minute 30 seconds @ Zone 2
• 3-minutes @ Zone 3

Recovery:
• 4-minutes @ Zone 2

Repeat 4 times:
• 1-minute @ Zone 2
• 1-minute 30 seconds @ Zone 2
• 3-minutes @ Zone 3

Cool Down:
• 3-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, follow on Facebook, Instagram (Mountain_Massif) and join our Zwift Club, by clicking the link here 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).