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 : VO2 / 95% FTP / Neuromuscular Intervals

A challenging session that mixes VO2 Max, low threshold and neuromuscular power bursts in each set. Teaching your body to clear lactate and improving your resistance to fatigue.

Warm up - 5 mins steady, 5 min ramp to threshold and 5 min riding easy to recover.

Main sets x 4: Start with a 2 min hard VO2 Max interval, followed by 3 mins at 95% FTP. Finish the interval with a 15s seated max effort - fast cadence for this so it’s a neuromuscular effort. Recover for 4 mins between each effort, riding super easy.

Ride easy for 10 mins to cool down at the end.