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 develops aerobic readiness, controlled intensity changes, and sustained torque-based strength endurance. The warm up prepares the athlete for early tempo and threshold efforts. The tempo and threshold blocks elevate heart rate and activate muscular engagement without creating unnecessary fatigue. The torque sets form the core of the session, building muscular strength, low-cadence control, and the ability to produce steady power both seated and out of the saddle. Recovery intervals ensure quality and repeatability across all sets. The cool down supports gradual heart-rate reduction and full metabolic clearance.
Session details:
Warm Up
5 min 40–65% CP 100–110 rpm

1 x Tempo
2 min 80% CP Free cadence

1 x Threshold
1 min 95% CP Free cadence

Recovery
5 min 50–60% CP 100–110 rpm

4 x Torque Sets
6 min Alternating 1 min 30 s seated and 30 s out of saddle 76–90% CP 50–60 rpm 5 min recovery between sets 50–60% CP 100–110 rpm

Cool down
3min 40 - 55 % CP, 100 - 110 rpm

Total Time: 60 minutes

Key coaching cues:
Keep transitions smooth and controlled during the early intensity changes. Hold steady power in the tempo and threshold blocks without drifting upward. During torque work, focus on strong core engagement and stable upper-body posture. Keep pedal strokes smooth at low cadence, both seated and standing. Use recoveries to reset breathing and technique before the next set.

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