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 tempo and threshold exposure, and cadence-focused tempo endurance. The warm up prepares the athlete for early intensity changes. The tempo and threshold blocks elevate heart rate and prime muscular engagement without excessive fatigue. The main set uses structured cadence shifts within the tempo zone to build neuromuscular control, aerobic strength, and the ability to maintain power across a wide cadence range. 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
4 min 80% CP, free cadence

1 x Threshold
2 min 95% CP, free cadence

Recovery
5 min 50–60% CP 100–110 rpm

3 x Tempo Sets
1 min at 75–90% CP, 60–70 rpm
1 min at 75–90% CP, 70–80 rpm
1 min at 75–90% CP, 90–100 rpm
1 min at 75–90% CP, 100–110 rpm
1 min at 75–90% CP, 90–100 rpm
1 min at 75–90% CP, 80–90 rpm
1 min at 75–90% CP, 70–80 rpm
1 min at 75–90% CP, 60–70 rpm
5 min recovery between sets 50–60% CP 100–110 rpm

Cool Down
5 min 40–55% CP 100–110 rpm

Total Time: 60 minutes

Key coaching cues:

Keep the early work smooth and controlled, using the tempo and threshold efforts to lift heart rate without creating fatigue. In the main set, stay disciplined through each cadence change — low rpm for torque and stability, high rpm for relaxation and fluidity. Maintain steady tempo power throughout, avoiding any upward drift. Use the recoveries to reset breathing and technique so each set stays consistent and high-quality. Finish with an easy cool down to bring heart rate down gradually and support full recovery.

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