Created by Matteo Cigala, from Cigala Cycling, this structured training session is designed to help you cycle at a higher intensity. For coaching and all your training needs visit https://coaching.cigalacycling.com/trainsmarterridefasterOpens a new window

About the session:
This session develops aerobic readiness, controlled intensity changes, and sustained Sweet Spot endurance. The warm up prepares the athlete for early tempo and threshold efforts. The tempo and threshold blocks elevate heart rate and prime muscular engagement without creating excessive fatigue. The Sweet Spot sets form the core of the workout, building muscular endurance, aerobic strength, and the ability to maintain strong sub-threshold power for extended periods. Recovery intervals ensure quality and repeatability. The cool down supports gradual heart-rate reduction and metabolic clearance.
Session details:
Warm Up
5 min 40–65% CP 100–110 rpm

1 x Tempo
2 min 80% CP, free cadence

1 x Threshold
1 min 95% CP, free cadence

Recovery
4 min 50–60% CP 100–110 rpm

3 x Sweet Spot Sets
10 min 87–96% CP 85–95 rpm 5 min recovery between sets 50–60% CP 100–110 rpm

Cool Down
3 min 40–55% CP 100–110 rpm

Total Time: 60 minutes

Key coaching cues:
Keep the early efforts smooth and controlled, using the tempo and threshold blocks to lift heart rate without burning matches. During the 40-second progressions, focus on a steady seated acceleration through each power zone rather than a jump in output. Maintain relaxed upper-body posture, stable core engagement, and a clean pedal stroke as intensity rises. Use every recovery to reset breathing and cadence so each rep stays high-quality and repeatable. Finish with an easy cool down to bring heart rate down gradually and support full metabolic clearance.

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 Instagram @mountain_massif, Facebook @mountainmassif and join our Zwift Club, by clicking the following link https://www.zwift.com/clubs/mountainmassif/homeOpens a new window
To record all your training data and chart your progress, consider using the TrainingPeaks app or Vekta by following the link https://joinvekta.com/Opens a new window