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VERSION:2.0
PRODID:Zwift Calendar - by David Collom
METHOD:REQUEST
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UID:5639104
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 builds aerobic readiness\, controlled tempo and
  threshold exposure\, and sustained tempo endurance. The warm up prepares
  the athlete for early intensity changes. The tempo and threshold blocks
  elevate heart rate and activate muscular engagement without creating
  unnecessary fatigue. The main tempo sets focus on maintaining strong\,
  steady power while holding a smooth\, efficient cadence. Recovery
  intervals ensure quality and repeatability across all sets. The cool down
  supports gradual heart-rate reduction and full 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 \n8 min 75–90% CP 100–110 rpm\n5 min recovery between sets
  50–60% CP 90–100 rpm\n\nCool Down \n5 min 40–55% CP 100–110
  rpm\n\nTotal Time: 58 minutes\n\nKey coaching cues:\nKeep transitions
  between intensities smooth and controlled. Hold steady power during tempo
  and threshold efforts without drifting upward. Maintain relaxed
  upper-body posture and consistent breathing. Use recoveries to reset
  cadence and technique before the next block. Stay focused on smooth\,
  efficient pedalling during the longer tempo sets. \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\n\n
DTSTART:20260804T001500Z
DTEND:20260804T011300Z
URL:https://cdn.zwift.com/club-images/EVENT/5ac03fef-efde-46a8-8b8e-0171f42
 dbeed
CLASS:PUBLIC
LAST-MODIFIED:20260802T150158Z
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