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 develops aerobic readiness, controlled tempo and threshold exposure, and progressive tempo endurance. The warm up prepares the athlete for early intensity changes. The single tempo and threshold efforts elevate heart rate and activate muscular engagement without creating unnecessary fatigue. The main set uses structured rising-duration tempo blocks to build aerobic strength, sustained power control, and the ability to manage intensity changes smoothly. Recovery intervals ensure quality and repeatability across both rounds. The cool down supports gradual heart-rate reduction and full metabolic clearance.
Session details:
Warm Up
5 minutes 40–65% CP 100–110 rpm

Single Efforts
Tempo: 2 minutes at 80% CP, free cadence
Threshold: 1 minute at 95% CP, free cadence

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

Main Set (Repeat 2 Times)
1 minute at 90–105% CP, 85–95 rpm
1 minute at 50–60% CP, 100–110 rpm
2 minutes at 90–105% CP, 85–95 rpm
2 minutes at 50–60% CP, 100–110 rpm
3 minutes at 90–105% CP, 85–95 rpm
3 minutes at 50–60% CP, 100–110 rpm
2 minutes at 90–105% CP, 85–95 rpm
2 minutes at 50–60% CP, 100–110 rpm
1 minute at 90–105% CP, 85–95 rpm
1 minute at 50–60% CP, 100–110 rpm

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

Cool Down
3 minutes 40–55% CP 100–110 rpm

Total Time: 62 minutes

Key coaching cues:
Keep transitions between intensities smooth and controlled. Hold steady power during tempo and threshold efforts without drifting upward. Maintain relaxed upper-body posture and consistent breathing throughout. During the main set, focus on smooth cadence and stable power as durations increase. Use recoveries to reset technique and breathing before the next block.

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