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 : Hill Climb Standing Attacks 3x8

This session is standing hill climb attacks. Being able to surge and recover at threshold helps you stay with a group up punchy climbs and gives you the reserves to power through undulating climbs with tough gradients.

Warm up - ride easy for 5 minutes, gradually increasing HR, cadence and power. 5 minute ramp to threshold at 1 minute intervals. Ride easy for 4 minutes to recover before the main work blocks.

3 x 8 minute blocks of work with 6 minute recovery in between.

The work blocks simulate riding hard up a steady hill. Stay seated and ride at threshold. At the end of every 2 minutes, get out of the saddle and pedal hard for 15 seconds (high cadence, high power), before sitting back down and returning to riding at threshold.

Ride easy for 6 minutes in between each of the 3 blocks.

Cool down, ride easy for 10 minutes to finish.