Cadence basic

• Cycling
• 39mTime
• 23Stress
• 0.59Intensity
• 220Popularity

About this workout

This workout focuses on cadence drills to reinforce a smooth and efficient pedal stroke, featuring brief bursts at 86% FTP to sharpen your technique. It’s a great way to build your aerobic engine while keeping the effort manageable, making it perfect for those mid-week rides or recovery days.

Workout structure

• 6 min @ 60% (60w) 70 rpm
• 10 sec @ 69% (69w) 80 rpm
• 10 sec @ 78% (78w) 90 rpm
• 10 sec @ 86% (86w) 100 rpm
• 5 sec @ 94% (94w) 110 rpm
• 2:30 min @ 50% (50w) 70 rpm
• 10 sec @ 69% (69w) 80 rpm
• 10 sec @ 78% (78w) 90 rpm
• 10 sec @ 86% (86w) 100 rpm
• 5 sec @ 94% (94w) 110 rpm
• 2:30 min @ 50% (50w) 70 rpm
• 10 sec @ 69% (69w) 80 rpm
• 10 sec @ 78% (78w) 90 rpm
• 10 sec @ 86% (86w) 100 rpm
• 5 sec @ 94% (94w) 110 rpm
• 2:30 min @ 50% (50w) 70 rpm
• 10 sec @ 69% (69w) 80 rpm
• 10 sec @ 78% (78w) 90 rpm
• 10 sec @ 86% (86w) 100 rpm
• 5 sec @ 94% (94w) 110 rpm
• 6X
  • 2:30 min @ 50% (50w) 70 rpm
  • 1 min @ 73% (73w) 85 rpm
• 2:30 min @ 50% (50w) 70 rpm