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 activation, controlled tempo and threshold work, and high-output dynamic power efforts. The warm up prepares the athlete for early intensity changes. The opening tempo and threshold blocks elevate heart rate and prime muscular engagement without excessive fatigue. The dynamic power sets form the core of the session, developing acceleration strength, neuromuscular coordination, and the ability to build power smoothly from low cadence to high cadence while remaining seated. Recovery intervals ensure quality and repeatability across all efforts. The cool down supports gradual heart-rate reduction and metabolic clearance.
Session details:
Warm Up
10 min 40–65% CP 100–110 rpm

2 x Sets
3 min at 80% CP, free cadence
1 min at 95% CP, free cadence
1 min recovery at 50–60% CP, 100–110 rpm

Recovery
5 min 50–60% CP 100–110 rpm

2 x Sets of 4 Dynamic Power Efforts
Each effort: 15 seconds acceleration, seated, steady progression from 100% to 250% CP
Start at 45 rpm and build to 90+ rpm without changing gear
2 min recovery between dynamic efforts at 20–40% CP
5 min recovery between sets at 50–60% CP, 100–110 rpm

Cool Down
5 min 40–55% CP 100–110 rpm

Key coaching cues:
Keep the early work smooth and controlled, using the tempo and threshold efforts to lift heart rate without burning matches. In the dynamic power sets, focus on a steady seated acceleration — start controlled at low rpm and build smoothly to high cadence without rocking the upper body. Maintain strong core stability, relaxed shoulders, and a clean pedal stroke as power rises. Use every recovery to reset breathing and technique so each effort stays high-quality and repeatable. Finish with an easy cool down to bring heart rate down gradually and support full recovery.

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