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PRODID:Zwift Calendar - by David Collom
METHOD:REQUEST
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UID:5646624
SUMMARY:[Watopia] Mountain Massif structured training:  Interval Training 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 develops aerobic readiness\, controlled tempo and
  threshold exposure\, and high-quality anaerobic repeatability. The warm
  up prepares the athlete for early intensity changes. The opening tempo
  and threshold efforts elevate heart rate and activate muscular engagement
  without creating unnecessary fatigue. The main set focuses on repeated
  20-second high-power efforts paired with controlled 40-second
  recoveries\, building anaerobic capacity\, acceleration control\, and the
  ability to repeat short\, intense bursts with consistency. Recovery
  intervals ensure quality 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\n2 x Sets \n2 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 5 min 50–60% CP
  100–110 rpm\n3 x Sets of 20–40s Repeats 20 s at 130% CP\, free
  cadence \n40 s at 50–60% CP\, free cadence (Repeat the 20 s / 40 s
  cycle for 10 reps per set)\n5 min recovery between sets 50–60% CP
  100–110 rpm\n\nCool Down \n3 min 40–55% CP 100–110 rpm\n\nTotal
  Time: 60 minutes \n\nKey coaching cues: \nKeep transitions smooth during
  the early tempo and threshold efforts. Hit the 20-second efforts with
  controlled power — strong but not rushed. Stay relaxed in the upper
  body and maintain a stable core during high-power bursts. Use the
  40-second recoveries to reset breathing and cadence before the next rep.
  Keep recoveries truly easy to maintain quality across all sets. Finish
  with a calm cool down to bring heart rate down gradually.\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
DTSTART:20260813T001500Z
DTEND:20260813T011500Z
URL:https://cdn.zwift.com/club-images/EVENT/5ac03fef-efde-46a8-8b8e-0171f42
 dbeed
CLASS:PUBLIC
LAST-MODIFIED:20260811T211813Z
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