Created by Matt Rowe, from “Rowe & King,” this structured training session is designed to help you cycle at a higher intensity, and absorb surges in effort – essential attributes for any Zwift racer. 
For coaching and all your training needs visit https://roweandking.com/Opens a new window

About the session:
Warm up until you feel ready to start intense efforts. You should have a good sweat on, and the heart
rate should be raised to circa 90% of your max.
During the session, complete 3 x SWITCHES. One SWITCH effort is; 30 seconds on - 30 seconds off x 10 (to make 10 minutes).

The ON should be Top of Zone 5.
The OFF; should be Zone 1 - very easy.
In-between each set of SWITCHES, ride easy Zone 1-2 for 5 minutes until recovered and you feel able
to complete another set. Cadence 90-100rpm for the ON efforts.

Warm down.
30 x 30-30s @ 130% FTP session details:
1. Ramp up in 4 steps - Progressive Warm up
2:15 @ 55-65 % of FTP
2:15 @ 65-75 % of FTP
2:15 @ 75-85 % of FTP
2:15 @ 85-95 % of FTP

2. Repeat 10 times
Hard
30 sec @ 130-130 % of FTP
90-100 rpm
Easy
30 sec @ 20-55 % of FTP

3. Recovery
5 min @ 30-60 % of FTP

4. Repeat 10 times
Hard
30 sec @ 130-130 % of FTP
90-100 rpm
Easy
30 sec @ 20-55 % of FTP

5. Recovery
5 min @ 30-60 % of FTP

6. Repeat 10 times
Hard
30 sec @ 130-130 % of FTP
90-100 rpm
Easy
30 sec @ 20-55 % of FTP

7. Recovery
5 min @ 30-60 % of FTP

Safety Note:
Only undertake vigorous exercise if you are fit and healthy to do so. If you are at all unsure, consult a Physician or Doctor first.
All training equipment including Bikes and Turbo trainers should be in full working order. Do not use any piece of equipment that does not come up to the required standard.