Endurance

GCC_W04D2_High-Low Cadence

  • Cycling
  • 1hTime
  • 49Stress
  • 0.70Intensity
  • 225Popularity

About this workout

This workout focuses on endurance with a twist, incorporating cadence drills to improve your efficiency and power output through 30-second bursts at 120% FTP. Ideal for building a solid aerobic engine, it’s a great mid-week staple to keep your legs fresh while preparing for those tough climbs ahead.

Mcproud

Workout structure

  • 2 min @ 60% (60w)
  • 2 min @ 68% (68w)
  • 2 min @ 75% (75w)
  • 2 min @ 83% (83w)
  • 2 min @ 90% (90w)
  • 30 sec @ 120% (120w) 110 rpm
  • Rest 30 sec @ 55% (55w)
  • 2X
    • 30 sec @ 120% (120w) 110 rpm
    • Rest 30 sec @ 55% (55w)
  • 2 min @ 55% (55w)
  • 1 min @ 75% (75w)
  • Rest 1 min @ 65% (65w)
  • 4X
    • 1 min @ 75% (75w)
    • Rest 1 min @ 65% (65w)
  • 5 min @ 55% (55w) 60-70 rpm
  • 5X
    • 1 min @ 75% (75w)
    • Rest 1 min @ 65% (65w)
  • 5 min @ 55% (55w)
  • 5X
    • 1 min @ 75% (75w)
    • Rest 1 min @ 65% (65w)
  • 5 min @ 40% (40w)