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 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.
Session details:
Warm Up
5 min at 40–65% CP, 100–110 rpm

Tempo
2 min at 80% CP, free cadence

Threshold
1 min at 95% CP, free cadence

Recovery
5 min at 50–60% CP, 100–110 rpm

3 x Torque Sets
4 min at 75–90% CP, 50–60 rpm
2 min at 75–90% CP, 90–100 rpm
4 min at 75–90% CP, 50–60 rpm
5 min recovery between sets at 50–60% CP, 100–110 rpm

Cool Down
5 min at 40–55% CP, 100–110 rpm

Total Time: 63 minutes

Key coaching cues:
Keep 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.
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