Day 4 - Cadence drills

• Cycling
• 1h 5mTime
• 84Stress
• 0.88Intensity
• 15Popularity

About this workout

This session focuses on cadence drills, pushing your VO2 max with 10 intervals of 2 minutes at 87% FTP to develop your aerobic ceiling. Ideal for a day trainer workout, it's perfect for boosting your power when the road kicks up or during high-intensity group rides.

Workout structure

• Warm-Up 10 min @ 55-72% (55-72w)
• 10X
  • Active 1 min @ 114% (114w)
  • Rest 1 min @ 87% (87w)
• Active 5 min @ 72% (72w) 65 rpm
• 10X
  • Active 20 sec @ 87% (87w) 110 rpm
  • Rest 1:40 min @ 87% (87w) 90 rpm
• Cooldown 10 min @ 72-55% (72-55w)