#WOTW: Cycling Series - Monuments Edition

Celebrate The Monument Races

Total Time: 75 minutes
Workout Style: Structured interval training
Training Environment: Indoor trainer or outdoor ride
Target Audience: Road cyclists, Zwift users, Monument race enthusiasts

Warm-Up (10 Minutes)

• 5 minutes easy spinning at Zone 1–2

• 3 × 30 seconds cadence drills at 100–110 RPM, with 30 seconds rest

• 2 × 30 seconds progressive tempo ramps at Zone 3

Milan-San Remo: Endurance with a Late Surge (20 Minutes)

Focus: Sustained effort with a threshold finish
Structure:

• 15 minutes steady Zone 2–3 riding

• 5 minutes increase to Zone 3–4, simulating a late-race effort

Tour of Flanders: Short Power Climbs (15 Minutes)

Focus: Low-cadence threshold intervals
Structure:

• 3 × 3 minutes at Zone 4 with cadence around 60–70 RPM

• 2 minutes recovery between each effort

Paris-Roubaix: Explosive Intervals (10 Minutes)

Focus: High-intensity VO2 Max bursts
Structure:

• 4 × 1 minute at 110–120% FTP (Zone 5)

• 1 minute recovery spin between intervals

Liège-Bastogne–Liège: Over-Unders (10 Minutes)

Focus: Repeated climbing surges
Structure:

• 2 sets of:

  • 2 minutes at Zone 4

  • 1 minute at Zone 2

• 1 minute full recovery between sets

Il Lombardia: Sustained Climb (10 Minutes)

Focus: Seated tempo climbing effort
Structure:

• 8 minutes continuous Zone 3–4 riding at 75–85 RPM

• 2 minutes recovery spin at high cadence

Cool-Down (5–10 Minutes)

• Easy pedalling at low intensity

• Stretch key cycling muscle groups: quads, hamstrings, calves, and hip flexors