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 targets aerobic readiness, controlled sub-threshold work, and high-quality VO2Max development. The warm up prepares the athlete for early intensity changes. The opening tempo and threshold sets elevate heart rate and prime muscular engagement without creating excessive fatigue. The VO2Max blocks form the core of the session, using repeated 1-minute high-intensity efforts to build aerobic power, oxygen uptake efficiency, and the ability to recover quickly between intervals. Recovery periods ensure the athlete maintains quality throughout the session. The cool down supports gradual heart-rate reduction and metabolic clearance.
Session details:
Warm Up
5 min 40–65% CP 100–110 rpm

2 x Sets
3 min at 80% CP, free cadence
1 min at 95% CP, free cadence
1 min recovery at 50–60% CP, 100–110 rpm

Recovery
10 min 50–60% CP 100–110 rpm
2 x VO2Max Sets (10 minutes each) Structure: 1 min ON at 120% CP, free cadence 1 min OFF at 55% CP, free cadence Repeat for 10 minutes per set
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:
Maintain smooth transitions between intensities. During VO2Max efforts, focus on controlled power rather than sprinting. Keep upper body relaxed and breathing rhythmic. Use recoveries to reset technique and cadence before the next block.

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