This Monday, a new Mountain Massif 6-week structured training program will commence. Created in collaboration with Rowe & King, the series kicks off with a 10.1km baseline ride at 5pm BST.
This series of structured group workouts has been designed to help you perform at your best as the road kicks up. Each workout in the Mountain Massif training series has a specific purpose, and when you stitch them all together in a structured training plan, you will improve your climbing ability on Zwift and in real life!
If you miss a workout, the files are available via TrainingPeaks for you to download and catch up.
Mountain Massif Structured Training Program
The training program’s events happen every Monday, Wednesday, and Friday for 6 weeks. Here is the full list of events and workouts, with signup links:
| Day | Session Name and Signup Link |
| Monday, Sep 25 | Baseline Session |
| Wednesday, Sep 27 | Session 1 – Sustained Tempo Week 1 |
| Friday, Sep 29 | Session 2 – FTP Nudges @ 105% Week 1 |
| Monday, Oct 2 | Session 3 – Sustained Tempo Week 2 |
| Wednesday, Oct 4 | Session 4 – FTP Nudges @ 108% Week 2 |
| Friday, Oct 6 | Session 5 – Bottom to Top Sweet Spot Week 2 |
| Monday, Oct 9 | Session 6 – Sustained Tempo Week 3 |
| Wednesday, Oct 11 | Session 7 – FTP Nudges @ 112% Week 3 |
| Friday, Oct 13 | Session 8 – Threshold Booster 1 Week 3 |
| Monday, Oct 16 | Session 9 – Sustained Tempo Week 4 |
| Wednesday, Oct 18 | Session 10 – Power Climbs 1 Week 4 |
| Friday, Oct 20 | Session 11 – Threshold Booster 2 Week 4 |
| Monday, Oct 23 | Session 12 – Sustained Tempo Week 5 |
| Wednesday, Oct 25 | Session 13 – Power Climbs 2 Week 5 |
| Friday, Oct 27 | Session 14 – Threshold Booster 3 Week 5 |
| Monday, Oct 30 | Session 15 – Sustained Tempo Week 6 |
| Wednesday, Nov 1 | Session 16 – Power Climbs Week 6 |
| Friday, Nov 3 | Finish line Session |
Rowe & King
In addition to this and to complement structured training, Rowe and King have a new weekly group ride called the “Firebreather” starting October 1, 7:15 am BST / 8:15am CST. That first event’s link is: zwift.com/events/view/3824554
This is a group ride with a difference. It will be a 50km ride which lasts roughly 90 minutes. During the ride, the leader will call out pace changes following this set format:
- 10 minutes at 1.5w/kg
- 10 minutes at 2 w/kg
- 10 minutes at 3 w/kg
- 5 minutes, easy stay with ride leader
- 15-second max effort, sprinting
- 4.45 minutes at 2 w/kg
- 15-second max effort, sprinting
- 4.45 minutes at 2 w/kg
- 15-second max effort, sprinting
- 4.45 minutes at 2 w/kg
- 10 minutes at 3 w/kg
- 10 minutes at 2 w/kg
- Race the last 10km full gas
Courtney Rowe has noted he will get his family involved, who just happen to be Dani King (Olympic gold medalist), Matt, and Luke (INEOS Grenadier pro cyclist). This is a really interesting session as it combines a group ride with a bit of structured training mixed in!
Summing Up
The structured training program followed by the longer ride with Rowe & King will bring your fitness to new heights. And for those targeting the upcoming Zwift Academy (launching soon) these sessions will get you fit and strong, enabling you to reach your goals and even compete for that pro contract!
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