Tempo

High-Cadence Builds

  • Cycling
  • 46mTime
  • 33Stress
  • 0.65Intensity
  • 25Popularity

About this workout

High-Cadence Builds focus on improving your pedaling efficiency with short bursts at 80% FTP, making it a great mid-week staple for enhancing your endurance while keeping the effort manageable. Perfect for preparing for rolling climbs or maintaining a snappy tempo in group rides, these cadence drills will help you sustain speed without overtaxing your legs.

Steve UCY

Workout structure

  • Warm-Up 5 min @ 45-65% (45-65w)
  • Active 30 sec @ 60% (60w) 90 rpm
  • 2X
    • Active 30 sec @ 70% (70w) 100 rpm
    • Active 30 sec @ 80% (80w) 110 rpm
  • 4X
    • Active 30 sec @ 60% (60w) 90 rpm
    • Active 30 sec @ 70% (70w) 100 rpm
    • Active 30 sec @ 80% (80w) 110 rpm
  • Active 5 min @ 55% (55w)
  • 6X
    • Active 30 sec @ 60% (60w) 90 rpm
    • Active 30 sec @ 70% (70w) 100 rpm
    • Active 30 sec @ 80% (80w) 110 rpm
  • Active 5 min @ 55% (55w)
  • 6X
    • Active 30 sec @ 60% (60w) 90 rpm
    • Active 30 sec @ 70% (70w) 100 rpm
    • Active 30 sec @ 80% (80w) 110 rpm
  • Cooldown 5 min @ 55-45% (55-45w)