Endurance

max cad - speed

  • Cycling
  • 1h 28mTime
  • 74Stress
  • 0.71Intensity
  • 30Popularity

About this workout

This session features 8 hard bursts of 20 seconds at 90% FTP, with easy recoveries to build your aerobic engine while improving your VO2 max capacity. Perfect for those looking to sustain a strong pace during long climbs or maintain speed in group rides.

Adam Chmielowski

Workout structure

  • Open ended 20 min @ 55-75% (55-75w) 80-100 rpm
  • 8X
    • Max cad 20 sec @ 90% (90w) 120-160 rpm
    • Rest 2 min @ 55% (55w)
  • Cool down 50 min @ 75% (75w) 80-90 rpm