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 : Sprint Repeatability

Working on developing sprint technique and pushing up sustainable power.

Steady warm up with short 10s sprints to open up the legs. 4 mins Recovery

Main set: 10×30 sec @ 180% FTP (all-out sprint effort) / 90 sec Z2 recovery

5 min Z2 spin

6×15 sec standing starts (big gear, max power) / 1.45 min easy. Slow the legs right to a stop before each one, get in a big gear as you slow, then use the muscles to push the pedals (in or out of the saddle depending on your preference).

Cool down: 8 min

For the sprints, turn erg mode off so you can focus on putting out the highest power you can sustain for 30s. Get out of the saddle, put your hands in the drops, keep your core engaged and your body low, and really press down on the pedals to generate power. Legs will tire as we repeat these efforts, so just give max effort each time.

Session Purpose: Builds kick for primes, segment banners, and points sprints.