Endurance

1st July - Cadence Ladder Intervals

  • Cycling
  • 35mTime
  • 19Stress
  • 0.57Intensity
  • 30Popularity

About this workout

A cadence-focused workout building neuromuscular efficiency through progressive RPM ladders. Each set ramps cadence from 100 to 110 RPM at moderate intensity, followed by a recovery spin at your chosen cadence. Repeat 6 times.

HelenEBrown

Workout structure

  • Warm-Up 5 min @ 50-60% (50-60w)
  • 6X
    • Interval 1 min @ 60% (60w) 100 rpm
    • Interval 1 min @ 60% (60w) 105 rpm
    • Interval 1 min @ 60% (60w) 110 rpm
    • Rest 2 min @ 53% (53w)