Experience the Rocacorba Collective's weekly workout.

Every Thursday our Training Members are guided by coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.

Session : Cadence Builds at z2 pace

This session steps up the leg speed every 5 minutes while holding a constant power level. Cadence builds develop great leg speed and endurance. Turn Erg mode off so you can manage your cadence and get a feel for what the leg speeds are like, how to control it and what’s most natural for you.

Warm up - easy 6mins then in the small chain ring do 5 x 30s on/30s off. Cadence should be above 100 RPM without rocking on the saddle during the rpm segments. Upper body should stay still, while the legs do the work. Power doesn’t matter, this is about getting the legs spinning and the HR up.

Main set - constant 15 minute zone 2 effort for the two main work blocks with 10-rpm increases every 5 minutes. You’ll find that although you hold a constant rpm and pace on the bike, your heart rate will typically go higher as the cadence increases. This is because you are working your cardiovascular system harder as your legs spin faster. Stay steady on the bike and make sure you engage your core as your cadence increases so you aren’t rocking on your saddle.

5 mins @85rpm
5 mins @95rpm
5 mins @105rpm
5 mins recovery in between the 2 blocks - spin easy, keep this really light

Repeat once more before 10 minutes easy spin at the end to cool down