We're excited to introduce Squadra Monday WO Crew, a series of workout rides designed to help maintain your fitness following the highly successful Squadra Castelli workout programme. Whether you're fresh to structured workouts or looking to restart your fitness, we'd love to have you join us.

This workout series is based on the L’Etape du Tour plan (https://www.zwift.com/news/9286-letape-du-tour-training-clubOpens a new window), providing a fantastic programme for all-around fitness.

We complete one workout per week, Monday at 1745 GMT, each workout is approximately 60 minutes.

The plan is suitable for most fitness levels. If you're unsure of your level, we recommend performing an FTP test.

Today is Mitochondria 2 (from Phase 2) - in this session we include short, controlled intervals above threshold with minimal recovery. This type of training provides the perfect stimulus to increase mitochondrial density and sustainable power. There is a sting in the tail though. The session finishes with a 10 minute sub-threshold effort. There is no getting away from the benefits of long aerobic intervals.

If you miss a session and need to catch up, all workouts can be found on Zwift under ‘L’Etape du Tour Training Club’.

Enjoy the gains and join the fun!