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VERSION:2.0
PRODID:Zwift Calendar - by David Collom
METHOD:REQUEST
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UID:5624777
SUMMARY:[Watopia] Mountain Massif structured training:  Tempo Efforts 1
LOCATION:Watopia
DESCRIPTION: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/trainsmarterridefaster\n\nAbout the
  session:\nThis session blends aerobic conditioning\, controlled tempo
  work\, and short threshold exposure. The opening tempo and threshold
  blocks elevate heart rate and prepare the athlete for the structured
  cadence-focused tempo sets. The alternating 60/90 rpm work develops
  muscular endurance\, neuromuscular control\, and the ability to hold
  power across varied cadences. Recovery blocks ensure quality is
  maintained throughout. The cool down supports gradual HR reduction and
  metabolic clearance.\nSession details:\nWarm Up \n5 min 40–65% CP
  100–110 rpm\n\n1 x Tempo \n3 min 80% CP\, free cadence\n\n1 x Threshold
  \n1 min 95% CP\, free cadence\n\nRecovery \n5 min 50–60% CP 100–110
  rpm\n\n3 x Tempo Sets (Each set = 8 minutes total) 75–90% CP \n1 min @
  60 rpm \n1 min @ 90 rpm \n1 min @ 60 rpm \n1 min @ 90 rpm \n1 min @ 60
  rpm\n1 min @ 90 rpm \n1 min @ 60 rpm\n1 min @ 90 rpm\n5 min recovery
  between sets 50–60% CP 100–110 rpm\n\nCool Down\n5 min 40–55% CP
  100–110 rpm\n\nTotal Time: 58 minutes\n\nKey coaching cues: \nMaintain
  smooth transitions between intensities and cadences. Hold steady power
  during tempo and threshold work without drifting upward. At low rpm\,
  focus on torque and core stability\; at high rpm\, keep the upper body
  relaxed. Use recoveries to reset breathing\, technique\, and cadence
  before the next block. Stay controlled and avoid overpowering the early
  efforts to preserve quality for the main set.\n\nSafety Note: \nOnly
  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.\nMore information:\nFor more information check out the
  Mountain Massif website www.mountainmassif.com\, follow on Instagram
  @mountain_massif\, Facebook @mountainmassif and join our Zwift Club\, by
  clicking the following link
  https://www.zwift.com/clubs/mountainmassif/home\nTo record all your
  training data and chart your progress\, consider using the TrainingPeaks
  app or Vekta by following the link https://joinvekta.com/\n\n
DTSTART:20260721T001500Z
DTEND:20260721T011300Z
URL:https://cdn.zwift.com/club-images/EVENT/5ac03fef-efde-46a8-8b8e-0171f42
 dbeed
CLASS:PUBLIC
LAST-MODIFIED:20260720T064625Z
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