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 : Over/Under Rolling hills

Goal: building aerobic strength, lactate clearance, fatigue resistance, pacing control & simulated terrain changes

Warm Up: 5 min steady, 5 min ramp to threshold, 5 min recovery.

Main workout:
3×8 min “rolling hills” repeating this sequence 4 times:
• 1 min @ 90% FTP
• 1 min @ 100% FTP
• 30 sec @ 105% FTP
• 1.5 min @ 80% FTP

5 min recovery between sets - ride easy

10 minute Cool down

Over/Unders are one of the most effective ways to grow aerobic strength and improve your ability to manage efforts around threshold.

Riding above threshold (100–105% FTP) produces more lactate than you can clear. Dropping just below threshold (80–90% FTP) allows partial clearance - so you learn to recover while still producing power.

On rolling terrain, power naturally surges and dips. This session teaches you to respond smoothly, not spike too hard on rises or drop too low on descents.

Two 15-minute blocks at mostly Sweet Spot/Threshold intensity provide a strong aerobic stimulus without inducing high stress. Perfect for this point in base training