**KEY SESSION** - Training ability - Aerobic and Muscular endurance Goal/Target of session - Replicate the start of the Mallorca 312 event and train for the first climb - The Coll de Femenia - This is a great session to replicate the start of the Mallorca 312 event and simulate the demands of climbing the Coll de Femenia. This climb is 8km in length with an average gradient of 6%. - You will be climbing at z3 (tempo) which is a safe intesnity if you are unsure of how you will get on later in the event. The cadence target drops from 70rpm down to 60rpm at the end. Not only will this relicate some of the climb (depending on your gearing) it is also a great way to build some muscular endurance. - On the day you will have 25km of flat before the first climb. This will take around 1 hour depending on ability/traffic and the key here is to settle in and DO NOT go mad getting caught up in the moment. Tuck in and save as much every as possible. You want to aim to ride this at a higher cadence of around 95rpm. This session is a great way to practice that as we will be building up throughout the first endurance block. - Muscular endurance is an important component of fitness and is the cornerstone of this Mallorca 312 training plan. The increased time under tension provided by muscular endurance will give your muscles the ability to handle higher work loads and longer, more intense rides. This will make your body more fatigue resistant and less likely to break down as you tackle this challenging event. - This session works best using power on a trainer however if you want to ride outside and don't have a power meter then I would suggest finding a climb and just use your HR zones.