It's time to feel that leg burn!

Every last Thursday of the Month we open up our Weekly Live Coached Workout for everyone to experience the benefits of our Training Tier.
Our weekly workout rides are designed to push you hard whilst giving you the motivation to reach your fitness goals both on Zwift and IRL.

You will be coached live throughout the session by Helen Bridgman (our in-house coach) on our PUBLIC Rocacorba Collective Discord, giving you the chance to ask questions to our qualified coach and get the all-important support you need to dig deep and hit those watts.
Public Discord Channel:
https://discord.com/invite/qByHMeBN3AOpens a new window
For more info:
https://www.rocacorbacycling.cc/collectiveOpens a new window

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