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VERSION:2.0
PRODID:Zwift Calendar - by David Collom
METHOD:REQUEST
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UID:5626378
SUMMARY:[Watopia] Mountain Massif structured training:  Break Simulation
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 targets-controlled intensity changes\, short
  high-power progressions\, and aerobic stability. The opening
  tempo/threshold sets elevate heart rate and prepare the athlete for the
  progressive 40-second efforts. The progression reps build anaerobic
  capacity and teach the athlete to accelerate smoothly through increasing
  power zones. Recovery blocks ensure quality and repeatability. The cool
  down supports gradual HR reduction and metabolic clearance.\nSession
  details:\nWarm Up \n10 min 40–65% CP 100–110 rpm\n\n2 x Sets 3 min @
  80% CP\, free cadence \n1 min @ 95% CP\, free cadence \n1 min recovery @
  50–60% CP\, 100–110 rpm\n\nRecovery\n5 min 50–60% CP 100–110
  rpm\n\n2 x Sets of 3 x 40s Progressions \nEach rep: 40 seconds steady
  progression from 105% to 180% CP \n2 min recovery @ 50–60% CP\,
  100–110 rpm 5 min recovery between sets @ 50–60% CP\, 100–110
  rpm\n\nCool Down \n5 min 40–55% CP 100–110 rpm\n\nTotal Time: 56
  minutes\n\nKey coaching cues:\nControl the early intensity changes and
  keep transitions smooth. Stay relaxed during the tempo and threshold work
  — avoid overpowering the efforts. Build each 40-second progression
  gradually\, aiming for a clean acceleration rather than a jump. Hold form
  as power rises: stable core\, quiet upper body\, smooth pedal stroke. Use
  the recoveries to reset breathing and cadence so each rep stays
  high-quality. Keep cadence light and fluid during all recovery blocks.
  Finish with a calm cool down to bring HR down and support metabolic
  clearance.\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:20260723T001500Z
DTEND:20260723T011100Z
URL:https://cdn.zwift.com/club-images/EVENT/5ac03fef-efde-46a8-8b8e-0171f42
 dbeed
CLASS:PUBLIC
LAST-MODIFIED:20260721T235836Z
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