Cadence drills

• Cycling
• 1hTime
• 52Stress
• 0.72Intensity
• 30Popularity

About this workout

This tempo session focuses on cadence drills, featuring sustained efforts that build aerobic durability while allowing you to hone your pedaling efficiency. Ideal for mid-week rides, it keeps your legs strong and ready for those longer climbs or steady group rides.

Workout structure

• Warm-Up 10 min @ 50-70% (50-70w)
• Easy 3 min @ 55% (55w)
• Low cadence 3 min @ 80% (80w) 55 rpm
• High cadence 3 min @ 81% (81w) 110 rpm
• Low cadence 3 min @ 80% (80w) 55 rpm
• Easy 5 min @ 55% (55w)
• Low cadence 3 min @ 80% (80w) 55 rpm
• High cadence 3 min @ 81% (81w) 110 rpm
• Low cadence 3 min @ 80% (80w) 55 rpm
• Easy 5 min @ 55% (55w)
• FTP 5 min @ 100% (100w)
• Cooldown 14 min @ 60-50% (60-50w)