Force & Cadency drills

• Cycling
• 1h 0mTime
• 58Stress
• 0.76Intensity
• 30Popularity

About this workout

Boost your cadence and build aerobic durability with these tempo drills, featuring four solid minutes at 85.7% FTP interspersed with short recoveries. Perfect for mid-week training, this workout ensures you stay strong and steady on climbs and group rides.

Workout structure

• Warm-Up 10 min @ 43-71% (43-71w)
• 3X
  • 30 sec @ 118% (118w)
  • Rest 1 min @ 55% (55w)
• 4X
  • 4 min @ 86% (86w) 50 rpm
  • Rest 1 min @ 100% (100w) 100 rpm
  • 3 min @ 55% (55w)
• 3X
  • Cadency 1 min @ 79% (79w) 100 rpm
  • Rest 1 min @ 79% (79w) 115 rpm
• Cooldown 8 min @ 64-46% (64-46w)