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 : Cadence Variability Endurance

This session changes leg speed every 2 minutes while holding a constant power level. It will build aerobic endurance and pedalling economy.

Warm up - easy 5mins then in the small chain ring do 5 x 30s on/30s off. Cadence should be above 100rpm without rocking on the saddle during the rpm segments. Upper body should stay still, while the legs do the work. Power doesn’t matter, this is about getting the legs spinning and the HR up. 2 mins ride easy

Main set - constant 8 minute zone 2 effort for the two main work blocks with 10-rpm increases every 2 minutes until 105rpm then drop to 75rpm. Stay steady on the bike and make sure you engage your core as your cadence changes so you aren’t rocking on your saddle.

2 mins @85rpm
2 mins @95rpm
2 mins @105rpm
2 mins @75rpm
2 mins recovery in between the 2 blocks - spin easy, keep this really light

Repeat three more time before 10 minutes easy spin at the end to cool down