Every Thursday, our Training Members are put through their paces by Coach Helen Bridgman,a session that blends structure, intensity, and motivation to get the very best out of your legs.
But why keep all the good stuff to ourselves? Every Friday, we release that same workout for everyone to ride, just jump in when it suits you. Whether you’re chasing watts, building endurance, or just curious to see how we train, this is your chance to experience a Rocacorba Collective session from the inside.
Put on your favourite playlist, settle into the rhythm, and push yourself at your own pace.

Session : 4x6 @95% FTP - 2 x under/over block

4x6 mins @95% FTP - keeping block lengths the same, but adding some spice with an under/over block in the middle and end.

Try to keep a nice cadence of 80-95rpm during the efforts. 4 mins riding super easy in between efforts - light on the pedals to recover.

Testing pushing a bit harder during the middle/final blocks with 30s seated bursts every 1.5 mins. Pushing up the power to open up the legs and lungs more and get even more out of the block as HR will drive higher and stay high.

Keep cadence natural throughout, increase slightly for the cadence bursts (+10-20rpm).

Spin easy for 10 mins at the end to recover.