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 : Race Attacks & Sprints

Race Attacks to create a break. VO2 Max training to help build fatigue resistance. Starting with the longest efforts and finishing with the shortest sprint efforts.

Challenge your ability to recover after putting in a couple of hard efforts. One final sprint for the line at the end.

Warm up - 5 mins easy, 5 min ramp to threshold and 5 mins recovery

Workout Blocks (repeat 3 times):
2 mins VO2 Max / 1 min easy 80-90rpm

1 min VO2 Max+ / 1 min easy 80-90rpm
15s Max sprint (90+rpm) / 5 mins active recovery in z2
After the 3rd block, 1 x 15s all out max sprint to finish.

For the sprints, ideally turn erg mode off so you can focus on putting out the highest power you can sustain for 15s. Use your preferred sprint technique - the one you know will give you the max power output for the whole 15s (seated/standing/high cadence/low cadence/a combination of these). Be sure to keep your core engaged and really press down on the pedals to generate power. Legs will tire as we repeat these efforts, so just give max effort each time.