Pedaling technique (single leg + cadence)

• Cycling
• 1hTime
• 36Stress
• 0.60Intensity
• 37Popularity

About this workout

This workout focuses on refining your pedaling technique with single-leg drills and high-cadence efforts, featuring sets of 20-second intervals at 110% FTP. It's a great leg opener for boosting your VO2 max and enhancing your capacity when the road gets steep or during those race-critical moments.

Workout structure

• Warm-Up 10 min @ 40-75% (40-75w)
• Primer 1 / 3 30 sec @ 85% (85w) 95 rpm
• Cd 1 / 3 30 sec @ 50% (50w) 85 rpm
• Primer 2 / 3 30 sec @ 95% (95w) 95 rpm
• Cd 2 / 3 30 sec @ 50% (50w) 85 rpm
• Primer 3 / 3 30 sec @ 105% (105w) 95 rpm
• Cd 3/3 2:30 min @ 50% (50w) 85 rpm
• 6X
  • Single leg 30 sec @ 40% (40w)
  • Rest 30 sec @ 40% (40w)
• Recovery 5 min @ 50% (50w) 85 rpm
• 6X
  • Single leg 30 sec @ 40% (40w)
  • Rest 30 sec @ 40% (40w)
• Recovery 5 min @ 50% (50w) 85 rpm
• 6X
  • Spinup 20 sec @ 110% (110w) 110 rpm
  • Rest 40 sec @ 50% (50w) 85 rpm
• Recovery 5 min @ 55% (55w)
• 6X
  • Spinup 20 sec @ 110% (110w) 110 rpm
  • Rest 40 sec @ 50% (50w) 85 rpm
• Cooldown 6 min @ 55-40% (55-40w) 40 rpm