Experience the Rocacorba Collective 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: Sprints & Strength - 5 min blocks

Working on leg strength during the low cadence blocks at 95% FTP and then speed and strength on the 15s sprints. By the end of the session, legs will be feeling it so we’re also working on resistance to fatigue.

Usual warms up with our warm-up ramp before the main block.

Just above the sweet spot and below FTP for 4:45 - low cadence for each block (65-75rpm).

The end of each block is an all-out sprint - out of the saddle giving it max effort, for 15s, fast legs, big power (turn erg mode off ideally for these or it will be hard to spin up quickly enough).

5 min recovery, easy riding then go again.

We repeat this 4 times in total before a 10-minute cooldown, easy spin to finish.