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)
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5 minutes easy spinning at Zone 1–2
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3 × 30 seconds cadence drills at 100–110 RPM, with 30 seconds rest
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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:
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15 minutes steady Zone 2–3 riding
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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:
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3 × 3 minutes at Zone 4 with cadence around 60–70 RPM
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2 minutes recovery between each effort
Paris-Roubaix: Explosive Intervals (10 Minutes)
Focus: High-intensity VO2 Max bursts
Structure:
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4 × 1 minute at 110–120% FTP (Zone 5)
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1 minute recovery spin between intervals
Liège-Bastogne–Liège: Over-Unders (10 Minutes)
Focus: Repeated climbing surges
Structure:
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2 sets of:
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2 minutes at Zone 4
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1 minute at Zone 2
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1 minute full recovery between sets
Il Lombardia: Sustained Climb (10 Minutes)
Focus: Seated tempo climbing effort
Structure:
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8 minutes continuous Zone 3–4 riding at 75–85 RPM
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2 minutes recovery spin at high cadence
Cool-Down (5–10 Minutes)
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Easy pedalling at low intensity
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Stretch key cycling muscle groups: quads, hamstrings, calves, and hip flexors
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