Fast Pedaling Drills 2.0
W/U: Fast pedaling out of the gate, alternating with some more force/muscle work efforts. Pay attention to the cadence recs for every phase!
Work
#1 - 2min @ 70-85% FTP and 75-85rpm (force) with 1min rest between at 90-100rpm
#2 - 12 x 30s @ 100-110% FTP and 105+rpm
30s rest between
#3 - 8 x 45s (15s + 30s) @ 100% then 105-115%, 30s rest between
- Author: SterlingCoach
- Sport: bike
- Duration: 112 min
- Dominant zone: Threshold
- Intensity: 0.82
- Created: 2020-11-13T21:06:14.391Z
- Updated: 2026-04-22T10:44:41.029Z
Structure
- 5 min @ 45% (45w)
- 4X
- 2 min @ 78% (78w)
- 1 min @ 55% (55w)
- 12X
- 1 min @ 105% (105w)
- 1 min @ 45% (45w)
- 2 min @ 55% (55w)
- 8X
- 1 min @ 110% (110w)
- 1 min @ 55% (55w)
- 2 min @ 55% (55w)
- 12X
- 1 min @ 105% (105w)
- 1 min @ 45% (45w)
- 2 min @ 55% (55w)
- 8X
- 1 min @ 110% (110w)
- 1 min @ 55% (55w)
- 9 min @ 53% (53w)