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 high-quality anaerobic repeatability. The warm up prepares the athlete for early intensity changes. The opening tempo and threshold efforts elevate heart rate and activate muscular engagement without creating unnecessary fatigue. The main set focuses on repeated 20-second high-power efforts paired with controlled 40-second recoveries, building anaerobic capacity, acceleration control, and the ability to repeat short, intense bursts with consistency. Recovery intervals ensure quality across all sets. The cool down supports gradual heart-rate reduction and full metabolic clearance.
Session details:
Warm Up
5 min 40–65% CP 100–110 rpm

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

Recovery 5 min 50–60% CP 100–110 rpm
3 x Sets of 20–40s Repeats 20 s at 130% CP, free cadence
40 s at 50–60% CP, free cadence (Repeat the 20 s / 40 s cycle for 10 reps per set)
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 transitions smooth during the early tempo and threshold efforts. Hit the 20-second efforts with controlled power — strong but not rushed. Stay relaxed in the upper body and maintain a stable core during high-power bursts. Use the 40-second recoveries to reset breathing and cadence before the next rep. Keep recoveries truly easy to maintain quality across all sets. Finish with a calm cool down to bring heart rate down gradually.
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