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VERSION:2.0
PRODID:Zwift Calendar - by David Collom
METHOD:REQUEST
BEGIN:VEVENT
UID:5644928
SUMMARY:[Watopia] Mountain Massif structured training:  Threshold Pyramidal
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 progressive tempo endurance. The warm up
  prepares the athlete for early intensity changes. The single tempo and
  threshold efforts elevate heart rate and activate muscular engagement
  without creating unnecessary fatigue. The main set uses structured
  rising-duration tempo blocks to build aerobic strength\, sustained power
  control\, and the ability to manage intensity changes smoothly. Recovery
  intervals ensure quality and repeatability across both rounds. The cool
  down supports gradual heart-rate reduction and full metabolic
  clearance.\nSession details:\nWarm Up \n5 minutes 40–65% CP 100–110
  rpm\n\nSingle Efforts \nTempo: 2 minutes at 80% CP\, free cadence
  \nThreshold: 1 minute at 95% CP\, free cadence\n\nRecovery \n5 minutes
  50–60% CP 100–110 rpm\n\nMain Set (Repeat 2 Times) \n1 minute at
  90–105% CP\, 85–95 rpm \n1 minute at 50–60% CP\, 100–110 rpm \n2
  minutes at 90–105% CP\, 85–95 rpm \n2 minutes at 50–60% CP\,
  100–110 rpm \n3 minutes at 90–105% CP\, 85–95 rpm\n3 minutes at
  50–60% CP\, 100–110 rpm \n2 minutes at 90–105% CP\, 85–95 rpm \n2
  minutes at 50–60% CP\, 100–110 rpm \n1 minute at 90–105% CP\,
  85–95 rpm \n1 minute at 50–60% CP\, 100–110 rpm\n\nRecovery Between
  \nSets 5 minutes 50–60% CP 100–110 rpm\n\nCool Down \n3 minutes
  40–55% CP 100–110 rpm\n\nTotal Time: 62 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 throughout.
  During the main set\, focus on smooth cadence and stable power as
  durations increase. Use recoveries to reset technique and breathing
  before the next block.\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:20260811T001500Z
DTEND:20260811T011700Z
URL:https://cdn.zwift.com/club-images/EVENT/5ac03fef-efde-46a8-8b8e-0171f42
 dbeed
CLASS:PUBLIC
LAST-MODIFIED:20260809T141409Z
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