Every Thursday, our Training Members are put through their paces by Coach Helen Bridgman,a session that blends structure, intensity, and motivation to get the very best out of your legs.
But why keep all the good stuff to ourselves? Every Friday, we release that same workout for everyone to ride, just jump in when it suits you. Whether you’re chasing watts, building endurance, or just curious to see how we train, this is your chance to experience a Rocacorba Collective session from the inside.
Put on your favourite playlist, settle into the rhythm, and push yourself at your own pace.

Session : Speed Endurance Pyramid

Focus is on higher cadence/speed intervals to boost endurance and increase natural cadence. Use your gear of choice to maintain a cadence at or above 90 RPM for all the ON intervals.

Guidance: Aim for 10rpm higher than your usual cadence - so 90rpm is perfect if you usually spin at 80rpm, but if you spin at 70rpm then aim for 80rpm, and if 90rpm is your norm then aim for 100rpm etc.

Warm up - easy 5 mins then in the small chain ring do 4 x 30s on/30s off. Cadence should be above 100 RPM without rocking in the saddle during the on 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 - pyramid of work and rest sets with the work parts getting shorter but harder. Rests remain at 2 mins in between each effort. Cadence should be at or above 90rpm for each effort. We start with 4 mins in z2, 2 mins rest, then 3 mins in z3, 2 mins rest and finally 2 mins at sweet spot, 2 mins rest before going back down the pyramid. Once the 4 min z2 effort and 2 min rest are complete we go back up and down the pyramid.

Cool down by riding easy for 5 minutes to finish.