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/trainsmarterridefasterOpens a new window

About the session:
This session builds aerobic readiness, controlled tempo and threshold exposure, and sustained tempo endurance. The warm up prepares the athlete for early intensity changes. The tempo and threshold blocks elevate heart rate and activate muscular engagement without creating unnecessary fatigue. The main tempo sets focus on maintaining strong, steady power while holding a smooth, efficient cadence. Recovery intervals ensure quality and repeatability across all sets. The cool down supports gradual heart-rate reduction and full metabolic clearance.
Session details:
Warm Up
5 min 40–65% CP 100–110 rpm

1 x Tempo
3 min 80% CP Free cadence

1 x Threshold
1 min 95% CP Free cadence

Recovery
5 min 50–60% CP 100–110 rpm

3 x Tempo Sets
8 min 75–90% CP 100–110 rpm
5 min recovery between sets 50–60% CP 90–100 rpm

Cool Down
5 min 40–55% CP 100–110 rpm

Total Time: 58 minutes

Key coaching cues:
Keep 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. Use recoveries to reset cadence and technique before the next block. Stay focused on smooth, efficient pedalling during the longer tempo sets.

Safety Note:
Only 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.
More information:
For more information check out the Mountain Massif website www.mountainmassif.comOpens a new window, follow on Instagram @mountain_massif, Facebook @mountainmassif and join our Zwift Club, by clicking the following link https://www.zwift.com/clubs/mountainmassif/homeOpens a new window
To record all your training data and chart your progress, consider using the TrainingPeaks app or Vekta by following the link https://joinvekta.com/Opens a new window