Created by Matt Rowe, from Rowe & King, this structured training session is designed to help you cycle at a higher intensity. 

For coaching and all your training needs visit https://roweandking.com/Opens a new window

About the session:
• Progressive warm up for 10-minutes
• 2 minutes easy minutes, to have a drink
• Repeat 3 x 10-minutes @92% FTP
• Warm down 5-minutes.

This session will see you complete a quality 'Half Hour of Power at upper Sweetspot, which has a benefit to your aerobic and anaerobic abilities.

Session details:
Ramp up in 8 steps:
• 1-minute @ Zone 1
• 1-minute @ Zone 1
• 1-minute @ Zone 2
• 1-minute @ Zone 2
• 1-minute @ Zone 3
• 1-minute @ Zone 3
• 1-minute @ Zone 4
• 1-minute @ Zone 4

Recovery:
• 2 -minutes @ Zone 1

Repeat 3 times:
• Hard - 93% FTP (SST), 10-minutes @ Zone 4
• Recovery - 3-minutes @ Zone 1

Warm down:
• 6-minutes @ Zone 1

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 Facebook, Instagram (Mountain_Massif) and join our Zwift Club, by clicking the link here https://www.zwift.com/clubs/b639575d-930f-4de6-a79d-bea3313350bc/joinOpens a new window. To record all your training data and chart your progress, consider using the TrainingPeaks app (www.trainingpeaks.com/Opens a new window).