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 : Progressing 40/20s Session 2

Warm up easy over 10 minutes. Include 4 x spin ups (easy gear fast legs) for 6s every 2 mins.

4 x 6 minute sets of 40s on and 20s off. Each set gets progressively harder, so try to stick to the power target each time.

Erg mode off so you can use cadence and gears to hit the power targets naturally.

These intervals are teaching your body to use and clear lactate as quickly as possible as you’re working around your lactate threshold during the active 40s. During the 20-seconds of active recovery/rest, your heart rate will drop, 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.