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PRODID:Zwift Calendar - by David Collom
METHOD:REQUEST
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UID:5619248
SUMMARY:[Watopia] Mountain Massif structured training:  Torque 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 develops aerobic readiness\, controlled tempo and
  threshold exposure\, and sustained torque-based strength endurance. The
  warm up prepares the athlete for early intensity changes. The tempo and
  threshold efforts elevate heart rate and activate muscular engagement
  without creating unnecessary fatigue. The torque sets form the core of
  the workout\, building low-cadence strength\, core stability\, and the
  ability to maintain steady power both seated and standing. 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 at 40–65% CP\, 100–110
  rpm\n\nTempo \n2 min at 80% CP\, free cadence\n\nThreshold \n1 min at 95%
  CP\, free cadence\n\nRecovery \n5 min at 50–60% CP\, 100–110 rpm\n\n3
  x Torque Sets \n4 min at 75–90% CP\, 50–60 rpm \n2 min at 75–90%
  CP\, 90–100 rpm \n4 min at 75–90% CP\, 50–60 rpm\n5 min recovery
  between sets at 50–60% CP\, 100–110 rpm\n\nCool Down \n5 min at
  40–55% CP\, 100–110 rpm\n\nTotal Time: 63 minutes \n\nKey coaching
  cues: \nKeep transitions smooth during the early tempo and threshold
  efforts. Maintain strong core engagement and stable upper-body posture
  during torque work. At low cadence\, focus on smooth\, heavy pedal
  strokes without rocking the bike. During the higher-cadence block\, stay
  relaxed and fluid while holding steady power. Use recoveries to reset
  breathing and technique before the next set. 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
DTSTART:20260718T001500Z
DTEND:20260718T011800Z
URL:https://cdn.zwift.com/club-images/EVENT/5ac03fef-efde-46a8-8b8e-0171f42
 dbeed
CLASS:PUBLIC
LAST-MODIFIED:20260717T033003Z
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