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VERSION:2.0
PRODID:Zwift Calendar - by David Collom
METHOD:REQUEST
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UID:5641001
SUMMARY:[Watopia] Mountain Massif structured training:  Interval Training
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 aerobic readiness\, threshold control\,
  and anaerobic repeatability. The structure blends steady-state work\,
  controlled intensity changes\, and high-output Tabata intervals to stress
  both aerobic and anaerobic systems while maintaining quality through
  structured recoveries.\nSession details:\nWarm Up \n10 minutes 40–65%
  CP 100–110 rpm\nMain Set – 2 Rounds\n3 minutes 80% CP Free cadence\n1
  minute 95% CP Free cadence\n1 minute recovery 50–60% CP 100–110
  rpm\n\nRecovery \n5 minutes 50–60% CP 100–110 rpm\n\n\nIntervals Sets
  – 2 Rounds Each round contains 8 repetitions of:\n20 seconds 170% CP
  Free cadence\n10 seconds 30% CP Free cadence\n5 minutes recovery between
  rounds 50–60% CP 100–110 rpm\nCool Down \n10 minutes 40–55% CP
  100–110 rpm\nTotal Time: 52 minutes \nKey coaching cues:\nKeep the warm
  up smooth and relaxed to prepare for early intensity changes. Hold
  steady\, controlled power during the 80% and 95% efforts — no surging.
  Use the short recoveries to reset breathing and cadence before the next
  block. During the 20-second high-power reps\, stay seated\, stay stable\,
  and hit clean\, repeatable accelerations. Keep the 10-second easy
  sections truly easy to maintain quality across all eight reps. Use the
  longer recoveries between rounds to bring heart rate down and restore
  control.\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
DTSTART:20260806T001500Z
DTEND:20260806T010700Z
URL:https://cdn.zwift.com/club-images/EVENT/5ac03fef-efde-46a8-8b8e-0171f42
 dbeed
CLASS:PUBLIC
LAST-MODIFIED:20260804T212845Z
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