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: Sweet Spot Ride with Threshold Ramp

Sweet Spot ride with threshold ramps - working primarily on your endurance and aerobic power, with the addition of a ramp to also include fatigue resistance.

Warm Up: Build up your heart rate gradually over the 12 minutes - build your power gradually, increasing every 2 mins. Cadence should be up over 85rpm to get your heart rate going, so select a relatively easy gear.

Main Set: 3 x 5 mins at sweet spot with a cadence of 75-85rpm, plus a ramp up to top end threshold at the end of each block - 3x1 minute steps.

6 min recoveries in between the blocks of effort (ride easy).

Cool Down: 10 minutes easy riding - gradually reduce power, cadence and HR over the 10 mins