SF Cadence drills

• Cycling
• 55mTime
• 33Stress
• 0.60Intensity
• 90Popularity

About this workout

This endurance-focused workout features cadence drills designed to enhance your pedaling efficiency with short bursts at 86% FTP. A great mid-week staple, it builds your aerobic engine while keeping the effort light enough for a solid ride tomorrow.

Workout structure

• Warm-Up 7 min @ 50% (50w)
• 1 min @ 66% (66w)
• 1 min @ 76% (76w)
• 3 min @ 56% (56w)
• 10 sec @ 76% (76w) 100 rpm
• 10 sec @ 86% (86w) 110 rpm
• 10 sec @ 96% (96w) 120 rpm
• 10 sec @ 106% (106w) 130 rpm
• 1 min @ 42% (42w) 80 rpm
• 45 sec @ 92% (92w) 110 rpm
• 1 min @ 52% (52w) 50 rpm
• 1 min @ 42% (42w) 90 rpm
• 1 min @ 52% (52w) 40 rpm
• One leg 8 min @ 56% (56w) 80 rpm
• 10 sec @ 76% (76w) 100 rpm
• 10 sec @ 86% (86w) 110 rpm
• 10 sec @ 96% (96w) 120 rpm
• 10 sec @ 106% (106w) 130 rpm
• 1 min @ 42% (42w) 80 rpm
• 45 sec @ 92% (92w) 110 rpm
• 1 min @ 52% (52w) 50 rpm
• 1 min @ 42% (42w) 90 rpm
• 1 min @ 52% (52w) 40 rpm
• One leg 8 min @ 56% (56w) 80 rpm
• 10 sec @ 76% (76w) 100 rpm
• 10 sec @ 86% (86w) 110 rpm
• 10 sec @ 96% (96w) 120 rpm
• 10 sec @ 106% (106w) 130 rpm
• 1 min @ 42% (42w) 80 rpm
• 45 sec @ 92% (92w) 110 rpm
• 1 min @ 52% (52w) 50 rpm
• 1 min @ 42% (42w) 90 rpm
• 1 min @ 52% (52w) 40 rpm
• One leg 8 min @ 56% (56w) 80 rpm
• Cool down 2:45 min @ 52% (52w)