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 : Zwift Race Start Simulation

This session is a simulation of a Zwift race start, using 30/30s rather than a full VO2 Max block to begin with, but afterwards you’re straight into a threshold effort for 3 mins at 95% FTP.

Warm up with a 5 min ramp to ftp included.

The main 5 work blocks are a 5 minute set of 30s on and 30s off at 120% FTP, followed by 3 minutes at FTP (95% threshold). 5 minute recovery in between. Then repeat the whole sequence.

Cool down easy for 10 mins to finish.

The 30/30 intervals teach your body to use and clear lactate as quickly as possible as you’re working around your lactate threshold during the active 30s. During the 30-seconds of active recovery/rest, your heart rate will drop slightly, which clears the lactate and allows you to make another effort. Over time, your body will become efficient at clearing lactate, and you will be able to hold a faster pace for a longer period of time. Going from these straight into a threshold block means you won’t have time to recover before a solid effort, which is very much like during the start of a Zwift race where you go very hard and then continue to work hard until it calms down a little!