Created by Matteo Cigala, from Cigala Cycling, this structured training session is designed to help you cycle at a higher intensity. For coaching and all your training needs visit https://coaching.cigalacycling.com/trainsmarterridefasterOpens a new window

About the session:
This session targets-controlled intensity changes, short high-power progressions, and aerobic stability. The opening tempo/threshold sets elevate heart rate and prepare the athlete for the progressive 40-second efforts. The progression reps build anaerobic capacity and teach the athlete to accelerate smoothly through increasing power zones. Recovery blocks ensure quality and repeatability. The cool down supports gradual HR reduction and metabolic clearance.
Session details:
Warm Up
10 min 40–65% CP 100–110 rpm

2 x Sets 3 min @ 80% CP, free cadence
1 min @ 95% CP, free cadence
1 min recovery @ 50–60% CP, 100–110 rpm

Recovery
5 min 50–60% CP 100–110 rpm

2 x Sets of 3 x 40s Progressions
Each rep: 40 seconds steady progression from 105% to 180% CP
2 min recovery @ 50–60% CP, 100–110 rpm 5 min recovery between sets @ 50–60% CP, 100–110 rpm

Cool Down
5 min 40–55% CP 100–110 rpm

Total Time: 56 minutes

Key coaching cues:
Control the early intensity changes and keep transitions smooth. Stay relaxed during the tempo and threshold work — avoid overpowering the efforts. Build each 40-second progression gradually, aiming for a clean acceleration rather than a jump. Hold form as power rises: stable core, quiet upper body, smooth pedal stroke. Use the recoveries to reset breathing and cadence so each rep stays high-quality. Keep cadence light and fluid during all recovery blocks. Finish with a calm cool down to bring HR down and support metabolic clearance.

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.
More information:
For more information check out the Mountain Massif website www.mountainmassif.comOpens a new window, follow on Instagram @mountain_massif, Facebook @mountainmassif and join our Zwift Club, by clicking the following link https://www.zwift.com/clubs/mountainmassif/homeOpens a new window
To record all your training data and chart your progress, consider using the TrainingPeaks app or Vekta by following the link https://joinvekta.com/Opens a new window