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 blends aerobic conditioning, controlled tempo work, and short threshold exposure. The opening tempo and threshold blocks elevate heart rate and prepare the athlete for the structured cadence-focused tempo sets. The alternating 60/90 rpm work develops muscular endurance, neuromuscular control, and the ability to hold power across varied cadences. Recovery blocks ensure quality is maintained throughout. The cool down supports gradual HR reduction and 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 (Each set = 8 minutes total) 75–90% CP
1 min @ 60 rpm
1 min @ 90 rpm
1 min @ 60 rpm
1 min @ 90 rpm
1 min @ 60 rpm
1 min @ 90 rpm
1 min @ 60 rpm
1 min @ 90 rpm
5 min recovery between sets 50–60% CP 100–110 rpm

Cool Down
5 min 40–55% CP 100–110 rpm

Total Time: 58 minutes

Key coaching cues:
Maintain smooth transitions between intensities and cadences. Hold steady power during tempo and threshold work without drifting upward. At low rpm, focus on torque and core stability; at high rpm, keep the upper body relaxed. Use recoveries to reset breathing, technique, and cadence before the next block. Stay controlled and avoid overpowering the early efforts to preserve quality for the main set.

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