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VERSION:2.0
PRODID:Zwift Calendar - by David Collom
METHOD:REQUEST
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UID:5642534
SUMMARY:[Watopia] Mountain Massif structured training:  Torque Efforts 1
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 intensity
  changes\, and sustained torque-based strength endurance. The warm up
  prepares the athlete for early tempo and threshold efforts. The tempo and
  threshold blocks elevate heart rate and activate muscular engagement
  without creating unnecessary fatigue. The torque sets form the core of
  the session\, building muscular strength\, low-cadence control\, and the
  ability to produce steady power both seated and out of the saddle.
  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 \n2 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\n4 x
  Torque Sets \n6 min Alternating 1 min 30 s seated and 30 s out of saddle
  76–90% CP 50–60 rpm 5 min recovery between sets 50–60% CP 100–110
  rpm\n\nCool down\n3min 40 - 55 % CP\, 100 - 110 rpm \n\nTotal Time: 60
  minutes \n\nKey coaching cues: \nKeep transitions smooth and controlled
  during the early intensity changes. Hold steady power in the tempo and
  threshold blocks without drifting upward. During torque work\, focus on
  strong core engagement and stable upper-body posture. Keep pedal strokes
  smooth at low cadence\, both seated and standing. Use recoveries to reset
  breathing and technique before the next set.\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:20260808T001500Z
DTEND:20260808T011500Z
URL:https://cdn.zwift.com/club-images/EVENT/5ac03fef-efde-46a8-8b8e-0171f42
 dbeed
CLASS:PUBLIC
LAST-MODIFIED:20260806T220343Z
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