Experience the Rocacorba Collective weekly workout.

Every Thursday our Training Members are guided by coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.

Session : SS to VO2 Max Ramps in 3 steps

Warm up easy for 5 minutes gradually increasing cadence, HR and power. Ramp in 1 minute intervals from zone 2 all the way up to Threshold to open up the legs and lungs and get your body ready to work. Recover easy for 5 minutes, light gear and fast legs before the work begins.

Main Set
3 x Ramps building from sweet spot up to VO2 max with 3 min recovery. Keep cadence 85-95rpm at all times throughout.

Ramp:
2 mins at sweet spot (z3)
2 mins just above threshold (z4)
2 mins at mid-VO2 max to empty the tank (z5)

Recovery:
3 mins easy spinning in a light gear to recover before repeating the ramp again.

Cool down easy for 7 minutes to finish, light gear, fast cadence to begin the recovery process.

This session will increase your tolerance of lactate build up and your lactate removal capacity so that in a race you can finish strong. It will also increase the storage of muscle glycogen which makes more energy available to you as well as improve your lactate threshold and muscular strength and endurance. Improved energy and oxygen delivery to your muscles will help you remain stronger for longer!