Low Cadence Intervals

• Cycling
• 1hTime
• 64Stress
• 0.80Intensity
• 61Popularity

About this workout

Low cadence intervals are a classic way to build aerobic durability and strength by pushing through two solid eight-minute efforts at 85% FTP, perfect for enhancing performance during long climbs or steady group rides. This workout strikes a balance between intensity and endurance, making it a great mid-week staple for those looking to boost their tempo without overcooking.

Workout structure

• Warm-Up 5 min @ 30-70% (30-70w)
• 2X
  • Active 30 sec @ 106% (106w) 110 rpm
  • Rest 30 sec @ 55% (55w) 100 rpm
• 2X
  • Active 8 min @ 85% (85w) 70 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
• 2X
  • Active 6 min @ 88% (88w) 70 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
• 2X
  • Active 4 min @ 90% (90w) 70 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
• 2X
  • Active 30 sec @ 106% (106w) 110 rpm
  • Rest 30 sec @ 55% (55w) 100 rpm
• Cooldown 3 min @ 60-30% (60-30w)