Created by Matt Rowe, from Rowe & King Coaching, this structured training session is
designed to help you cycle at a higher intensity. 
For coaching and all your training needs visit https://roweandking.com/Opens a new window
About the session:
To start with there is a progressive warmup, followed by 3 blocks of ramped efforts - 70-80%
of FTP across 12 minutes. The first two steps ramp up, whilst the final ramp is regressive
and ramps down. There are 4-minutes recovery, between blocks. A warm down completes
the workout.
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 Facebook, Instagram (Mountain_Massif) and join our Zwift Club by clicking the following
link https://www.zwift.com/clubs/b639575d-930f-4de6-a79d-bea3313350bc/joinOpens a new window. To
record all your training data and chart your progress, consider using the TrainingPeaks app
(www.trainingpeaks.com/Opens a new window).