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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

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