Created by Matt Rowe, from “Rowe & King,” this structured training session is designed to help you cycle at a higher intensity, and absorb surges in effort – essential attributes for any Zwift racer. 

For coaching and all your training needs visit https://roweandking.com/Opens a new window

About the session:
5 x 5-minutes VO2 Max Efforts, with 4 -minutes recovery between each effort. A form
finding workout!

Session details:
Example of the session to show increase in power, note this will be personalised to your
FTP.

Ramp up in 10 steps:
• 1 -minute @ 140 W, Zone 1
• 1 -minute @ 158 W, Zone 1
• 1 -minute @ 177 W, Zone 2
• 1 -minute @ 195 W, Zone 2
• 1 -minute @ 214 W, Zone 2
• 1 -minute @ 236 W, Zone 3
• 1 -minute @ 254 W, Zone 3
• 1 -minute @ 273 W, Zone 3
• 1 -minute @ 291 W, Zone 4
• 1 -minute @ 310 W, Zone 4

Recovery:
• 3 -minutes @ 124 W, Zone 1

Repeat Intervals x 5:
• Hard, 5-minutes @ 341 W, Zone 5
• Easy, 4-minutes @ 124 W, Zone 1

Cool Down:
• 2-minutes @ 124 W, Zone 1

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. To record
all your training data and chart your progress, consider using the TrainingPeaks app (www.trainingpeaks.com/Opens a new window). Follow us on Instagram, @Mountain_Massif and join our Zwift Club, by clicking the link below.
https://www.zwift.com/clubs/b639575d-930f-4de6-a79d-bea3313350bc/joinOpens a new window