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VERSION:2.0
PRODID:Zwift Calendar - by David Collom
METHOD:REQUEST
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UID:5634256
SUMMARY:[Watopia] Mountain Massif structured training:  Dynamic Efforts
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 activation\, controlled tempo and
  threshold work\, and high-output dynamic power efforts. The warm up
  prepares the athlete for early intensity changes. The opening tempo and
  threshold blocks elevate heart rate and prime muscular engagement without
  excessive fatigue. The dynamic power sets form the core of the session\,
  developing acceleration strength\, neuromuscular coordination\, and the
  ability to build power smoothly from low cadence to high cadence while
  remaining seated. Recovery intervals ensure quality and repeatability
  across all efforts. The cool down supports gradual heart-rate reduction
  and metabolic clearance.\nSession details:\nWarm Up \n10 min 40–65% CP
  100–110 rpm\n\n2 x Sets \n3 min at 80% CP\, free cadence \n1 min at 95%
  CP\, free cadence \n1 min recovery at 50–60% CP\, 100–110
  rpm\n\nRecovery \n5 min 50–60% CP 100–110 rpm\n\n2 x Sets of 4
  Dynamic Power Efforts \nEach effort: 15 seconds acceleration\, seated\,
  steady progression from 100% to 250% CP \nStart at 45 rpm and build to
  90+ rpm without changing gear \n2 min recovery between dynamic efforts at
  20–40% CP \n5 min recovery between sets at 50–60% CP\, 100–110
  rpm\n\nCool Down \n5 min 40–55% CP 100–110 rpm\n\nKey coaching
  cues:\nKeep the early work smooth and controlled\, using the tempo and
  threshold efforts to lift heart rate without burning matches. In the
  dynamic power sets\, focus on a steady seated acceleration — start
  controlled at low rpm and build smoothly to high cadence without rocking
  the upper body. Maintain strong core stability\, relaxed shoulders\, and
  a clean pedal stroke as power rises. Use every recovery to reset
  breathing and technique so each effort stays high-quality and repeatable.
  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
DTSTART:20260730T001500Z
DTEND:20260730T011300Z
URL:https://cdn.zwift.com/club-images/EVENT/5ac03fef-efde-46a8-8b8e-0171f42
 dbeed
CLASS:PUBLIC
LAST-MODIFIED:20260729T000430Z
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