Every Thursday, our Training Members are put through their paces by Coach Helen Bridgman, a session that blends structure, intensity, and motivation to get the very best out of your legs.

But why keep all the good stuff to ourselves? Every Friday, we release that same workout for everyone to ride, just jump in when it suits you. Whether you’re chasing watts, building endurance, or just curious to see how we train, this is your chance to experience a Rocacorba Collective session from the inside.

Put on your favourite playlist, settle into the rhythm, and push yourself at your own pace.

Session : Zwift Race Simulation

This session is a simulation of a Zwift scratch race using 30/30s rather than a full VO2 Max block to begin with, then multiple threshold efforts to mimic 2 x steady climbs.

Warm up with a 5 min ramp to ftp included, plus 4 short sprints to open up the legs.

The main work blocks are a 6 minute set of 30s on and 30s off at 120% FTP, followed by 3 minutes at FTP (95% threshold). 5 minute recovery - ride easy. Then 1 x4 min and 1 x 5 min @ 95% FTP (simulating a climb), 5 minute recovery in between. Final 2 min recovery before a ramp up for 1.5 mins then a 30s sprint to the finish (ERG off for the final sprint so you can give max effort).

Cool down easy for 10 mins to finish.