#WOTW: Cycling Series

Milan-San Remo Session

Total Time: 90 Minutes

To celebrate the first Monument Race of the season, we've come up with a 90 minute session for you to try, so you can get in on the Milan-San Remo experience. We'll be cheering on the INEOS Grenadiers all season long, stay tuned for more bike sessions to try.

Not only is Milan - San Remo the first of five Monument Races, but also the longest one-day race, at a lengthy distance of 298 KM. Drawing on the key elements and challenges of the race, this gives you the chance to experience the demands of Milan - San Remo for yourself - do you have what it takes?

This workout is structured into warm-up, endurance base riding, simulated climbs (Cipressa and Poggio), and a final sprint effort. Intensity zones are based on Functional Threshold Power (FTP).

1. Warm-Up (15 Minutes)

5 minutes easy spinning at Zone 1
5 minutes high cadence (~100 RPM) at Zone 2
5 minutes progressive effort: start at Zone 2, finish at Zone 3

2. Endurance Base & Surges (35 Minutes, Zone 2-3)

25 minutes steady riding at 65-75% FTP (Zone 2)
Every 5 minutes, add a 15-second surge at 110% FTP (Zone 5)
Final 10 minutes at a slightly higher intensity (80-85% FTP, Zone 3)

3. Cipressa Climb Effort (10 Minutes, Zone 3-4)

6 minutes at Sweet Spot (88-92% FTP, high Zone 3 / low Zone 4)
3 minutes at FTP (100% FTP, Zone 4, race pace effort)
1 minute easy spin recovery

4. Poggio Attack (5 Minutes, Zone 4-5)

3 minutes at 105% FTP (VO2 Max, Zone 4-5)
Final 2 minutes at 120% FTP (full gas attack)

5. Poggio Descent into Sprint (10 Minutes Total)

3 minutes spinning at high speed, low resistance to simulate a fast descent
30-second all-out sprint at 150-200% FTP
5 minutes easy spinning to recover

6. Cool Down (10 Minutes, Zone 1-2)

Gradual recovery with light spinning

This Milan-San Remo workout is perfect for riders looking to improve their endurance, power, and finishing speed for long-distance cycling events. Add this session to your weekly training plan to build strength and stamina for race-day success.