It's time to feel that leg burn!

Every last Thursday of the Month we open up our Weekly Live Coached Workout for everyone to experience the benefits of our Training Tier.
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 Helen Bridgman (our in-house coach) on our PUBLIC Rocacorba Collective Discord, 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.
Public Discord Channel:
https://discord.com/invite/qByHMeBN3AOpens a new window
For more info:
https://www.rocacorbacycling.cc/collectiveOpens a new window

Session: Intervals: 3 x 13 x 30:15s @120%

Warm up: 6 mins easy followed by 5 mins of 30s on and 30s off - fast legs (over 110rpm for the power burst, spin easy when ‘off’). 3 minutes spinning easy before we start the workout.

Workout - 9.5 min blocks
30:15s - so 30s on and 15s off repeated 13 times in each block. Aim for over 85rpm for 30s, spin light for 15s as a micro rest before going again.

Recover for 5 minutes riding easy before you repeat 2 more times.

Cool down for 10 mins to finish.

This session is best done with ERG mode off so you can control the power. If you find it too easy, you can push harder for each 30s effort.You want to aim for an intensity you think you will just be able to sustain for the total duration of the session. If you are close to dying towards the end, but able to get through the last cycles of each block (without big power drops), you have picked the right power!

Aim for a good percentage of your HR to be around 90% of your maximum for the work blocks, so this should feel hard!

Continuing working on increasing VO2 max as well as improving FTP with these sessions.