BEGIN:VCALENDAR
VERSION:2.0
PRODID:Zwift Calendar - by David Collom
METHOD:REQUEST
BEGIN:VEVENT
UID:5630231
SUMMARY:[Watopia] Mountain Massif structured training:  Tempo Efforts 2
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 develops aerobic readiness\, controlled tempo and
  threshold exposure\, and cadence-focused tempo endurance. The warm up
  prepares the athlete for early intensity changes. The tempo and threshold
  blocks elevate heart rate and prime muscular engagement without excessive
  fatigue. The main set uses structured cadence shifts within the tempo
  zone to build neuromuscular control\, aerobic strength\, and the ability
  to maintain power across a wide cadence range. Recovery intervals ensure
  quality and repeatability. The cool down supports gradual heart-rate
  reduction and metabolic clearance.\nSession details:\nWarm Up\n5 min
  40–65% CP 100–110 rpm\n\n1 x Tempo \n4 min 80% CP\, free cadence\n\n1
  x Threshold \n2 min 95% CP\, free cadence\n\nRecovery \n5 min 50–60% CP
  100–110 rpm\n\n3 x Tempo Sets \n1 min at 75–90% CP\, 60–70 rpm \n1
  min at 75–90% CP\, 70–80 rpm \n1 min at 75–90% CP\, 90–100 rpm\n1
  min at 75–90% CP\, 100–110 rpm \n1 min at 75–90% CP\, 90–100 rpm
  \n1 min at 75–90% CP\, 80–90 rpm \n1 min at 75–90% CP\, 70–80 rpm
  \n1 min at 75–90% CP\, 60–70 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: 60 minutes\n\nKey coaching cues:\n\nKeep the early
  work smooth and controlled\, using the tempo and threshold efforts to
  lift heart rate without creating fatigue. In the main set\, stay
  disciplined through each cadence change — low rpm for torque and
  stability\, high rpm for relaxation and fluidity. Maintain steady tempo
  power throughout\, avoiding any upward drift. Use the recoveries to reset
  breathing and technique so each set stays consistent and high-quality.
  Finish with an easy cool down to bring heart rate down gradually and
  support full recovery.\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:20260728T001500Z
DTEND:20260728T011500Z
URL:https://cdn.zwift.com/club-images/EVENT/5ac03fef-efde-46a8-8b8e-0171f42
 dbeed
CLASS:PUBLIC
LAST-MODIFIED:20260726T132306Z
END:VEVENT
END:VCALENDAR