Rocacorba Collective are opening up their unique and exclusive Training Tier offering for the whole of January. You will get to experience our Live Coached workouts every Thursday and get a taster of how our Members train throughout the year.

Our weekly workout rides are designed to push you hard whilst giving you the motivation to reach your fitness goals both on Zwift and IRL. You will be coached live throughout the session on our Public Discord by in-house Coach Helen Bridgman, giving you the chance to ask questions to our qualified coach and get the all important support you need to dig deep and hit those watts.

Public Discord Channel:
https://discord.com/invite/qByHMeBN3AOpens a new window
More information about Rocacorba Collective:
https://www.rocacorbacycling.cc/collectiveOpens a new window

Session : Zwift Race Attack Simulations

Start with a good warm up. 5 mins riding easy, a 5 min ramp tho threshold and then 4 mins recovery.

The main working block is 4 x 5 mins at top end threshold. At the start of each 5 min effort, sprint for 20s (erg off for the sprint so you can give max effort) before settling back into threshold for the remainder. 5 mins easy soft pedalling, riding super easy to recover in between

Cool down, ride easy for 10 mins to finish.

This session is to simulate both the hard start at the beginning of a Zwift race and attacks during races where it’s a max effort followed by high a intensity effort, before backing off to recover and then go again.