Anaerobic

Cadence Crusher 1h

  • Cycling
  • 1h 1mTime
  • 68Stress
  • 0.82Intensity
  • 25Popularity

About this workout

The Cadence Crusher is designed to build your raw sprinting power and lactate tolerance with intense 30-second efforts at 150% FTP, making it perfect for closing gaps during a group ride or powering through race kicks. This anaerobic workout is a brutal yet effective way to improve your top-end punch while incorporating essential cadence drills into your routine.

rubescus

Workout structure

  • Warm-Up 7 min @ 40-75% (40-75w)
  • Active 3 min @ 90% (90w)
  • Active 5 min @ 70% (70w) 85 rpm
  • Active 2 min @ 95% (95w) 100 rpm
  • Active 1 min @ 70% (70w)
  • Active 1:30 min @ 100% (100w) 100 rpm
  • Active 1 min @ 70% (70w)
  • Active 1 min @ 115% (115w) 100 rpm
  • Active 1 min @ 70% (70w)
  • Active 1:30 min @ 95% (95w) 100 rpm
  • Active 1 min @ 70% (70w)
  • Active 2 min @ 90% (90w) 100 rpm
  • Active 3 min @ 70% (70w)
  • 2X
    • Active 30 sec @ 150% (150w) 100 rpm
    • Active 1 min @ 70% (70w)
  • Active 30 sec @ 150% (150w) 100 rpm
  • Active 10 min @ 50% (50w)
  • Active 2 min @ 95% (95w) 95 rpm
  • Active 1 min @ 70% (70w)
  • Active 1:30 min @ 100% (100w) 95 rpm
  • Active 1 min @ 70% (70w)
  • Active 1 min @ 115% (115w) 95 rpm
  • Active 1 min @ 70% (70w)
  • Active 1:30 min @ 95% (95w) 95 rpm
  • Active 1 min @ 70% (70w)
  • Active 2 min @ 90% (90w) 95 rpm
  • Cooldown 5:30 min @ 75-30% (75-30w)