It's time to feel that leg burn!

Our weekly workout rides are designed to push you hard whilst giving you the motivation to reach your fitness goals both on Zwift and IRL.

You will be coached live throughout the session on the Workout channel on the Rocacorba Collective Discord, giving you the chance to ask questions to our qualified coach and get the all important support you need to dig deep and hit those watts.

Session: Progressing 30/30s Session 2 (5x5)

5 x 5 minute sets of 30s on and 30s off. Each set gets progressively harder, so try to stick to the power target each time.

ERG mode should be off for this as you need to be free to get up to pace as quickly as possible and it should be done using cadence and your judgement.

Warm up with a 5 min ramp to ftp included.

The main work block is 5x 5 minute sets of 30s on and 30s off which increase in difficulty each set (starting from 105% FTP and finishing at 125% FTP). 4 minute recovery in between. Use your leg speed to get the power to where it needs to be for the 30s on (you will also need to change gear to hold the power and leg speed for the duration of the effort). It requires concentration during the effort blocks and focus to get up to speed. 30s still isn’t a long time but towards the end of the session, you will start to feel the fatigue!

Cool down easy for 5 mins to finish.

These intervals are teaching your body to use and clear lactate as quickly as possible as you’re working around your lactate threshold during the active 30s. During the 30-seconds of active recovery/rest, your heart rate will drop, which clears the lactate and allows you to make another effort. Over time, your body will become efficient at clearing lactate, and you will be able to hold a faster pace for a longer period of time.