On the last Thursday of every month, we open up our Live Coached Ride to everyone, giving riders the chance to experience what our Training Tier is all about.
Join our Weekly Live Coached Workout and discover the benefits of structured training, expert coaching, and community motivation. These sessions are designed to challenge you, help you build fitness, and support your goals both on Zwift and out on the road.
Each ride is coached live by Helen Bridgman (our in-house coach) on the public Rocacorba Collective Discord, where you can ask questions, receive real-time feedback, and get the support you need to dig deep and hit those watts.
Public Discord Channel:
https://discord.com/invite/qByHMeBN3AOpens a new window
For more information:
https://www.rocacorbacycling.cc/collectiveOpens a new window

Session : Progressing 40/20s Session 2

Warm up easy over 10 minutes. Include 4 x spin ups (easy gear fast legs) for 6s every 2 mins.

4 x 6 minute sets of 40s on and 20s off. Each set gets progressively harder, so try to stick to the power target each time.

Erg mode off so you can use cadence and gears to hit the power targets naturally.

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 40s. During the 20-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.