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 targets aerobic readiness, threshold control, and anaerobic repeatability. The structure blends steady-state work, controlled intensity changes, and high-output Tabata intervals to stress both aerobic and anaerobic systems while maintaining quality through structured recoveries.
Session details:
Warm Up
10 minutes 40–65% CP 100–110 rpm
Main Set – 2 Rounds
3 minutes 80% CP Free cadence
1 minute 95% CP Free cadence
1 minute recovery 50–60% CP 100–110 rpm

Recovery
5 minutes 50–60% CP 100–110 rpm


Intervals Sets – 2 Rounds Each round contains 8 repetitions of:
20 seconds 170% CP Free cadence
10 seconds 30% CP Free cadence
5 minutes recovery between rounds 50–60% CP 100–110 rpm
Cool Down
10 minutes 40–55% CP 100–110 rpm
Total Time: 52 minutes
Key coaching cues:
Keep the warm up smooth and relaxed to prepare for early intensity changes. Hold steady, controlled power during the 80% and 95% efforts — no surging. Use the short recoveries to reset breathing and cadence before the next block. During the 20-second high-power reps, stay seated, stay stable, and hit clean, repeatable accelerations. Keep the 10-second easy sections truly easy to maintain quality across all eight reps. Use the longer recoveries between rounds to bring heart rate down and restore control.

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