Thursday, March 26
5:00 PM UTC
Rocacorba Collective Workout Session
Group Workout
EVENT DESCRIPTION
It's time to feel that leg burn!
Our weekly workout rides are designed to push you hard whilst giving you the motivation to reach your fitness goals both on Zwift and IRL.
You will be coached live throughout the session on the Workout channel on the Rocacorba Collective Discord, giving you the chance to ask questions to our qualified coach and get the all important support you need to dig deep and hit those watts.
Session : Fatigue Resistance: 40/20 + 30/30 + 20/40
Continuing VO2 Max training to help build fatigue resistance. Starting with the longest, hardest efforts of 40s, and finishing with the shortest ones of 20s.
Usual warm up including our warm up ramp and recovery to begin. Extending it by adding a 3 min 95% FTP opener before our main intervals.
Followed by 6 x 40:20s. 40 seconds all out at VO2 max followed by 20 seconds recovery.
Rest 5 minutes
Perform 6 x 30:30s. 30 seconds all out at VO2 max followed by 30 seconds recovery.
Rest 5 minutes
Perform 6 x 20:40s. 20 seconds all out at VO2 max followed by 40 seconds recovery.
Rest 5 minutes
Test your fatigue resistance with a final 3 min @ 95% FTP.
Cool down for 10 minutes - light, easy pedalling to finish.
Our weekly workout rides are designed to push you hard whilst giving you the motivation to reach your fitness goals both on Zwift and IRL.
You will be coached live throughout the session on the Workout channel on the Rocacorba Collective Discord, giving you the chance to ask questions to our qualified coach and get the all important support you need to dig deep and hit those watts.
Session : Fatigue Resistance: 40/20 + 30/30 + 20/40
Continuing VO2 Max training to help build fatigue resistance. Starting with the longest, hardest efforts of 40s, and finishing with the shortest ones of 20s.
Usual warm up including our warm up ramp and recovery to begin. Extending it by adding a 3 min 95% FTP opener before our main intervals.
Followed by 6 x 40:20s. 40 seconds all out at VO2 max followed by 20 seconds recovery.
Rest 5 minutes
Perform 6 x 30:30s. 30 seconds all out at VO2 max followed by 30 seconds recovery.
Rest 5 minutes
Perform 6 x 20:40s. 20 seconds all out at VO2 max followed by 40 seconds recovery.
Rest 5 minutes
Test your fatigue resistance with a final 3 min @ 95% FTP.
Cool down for 10 minutes - light, easy pedalling to finish.
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.