SFR Split Cadence

• Cycling
• 1hTime
• 60Stress
• 0.77Intensity
• 116Popularity

About this workout

This SFR Split Cadence workout focuses on maintaining a steady tempo while improving your pedal stroke efficiency through cadence drills. Perfect for mid-week sessions, it builds the aerobic durability needed for longer climbs and helps you sustain a strong pace during group rides.

Workout structure

• Active 3 min @ 55% (55w)
• Active 3 min @ 65% (65w)
• Active 2 min @ 80% (80w) 75 rpm
• Active 2 min @ 90% (90w)
• Active 3 min @ 55% (55w)
• 3X
  • Active 2:30 min @ 86% (86w) 50 rpm
  • Rest 30 sec @ 86% (86w) 95 rpm
• Active 3 min @ 55% (55w)
• 3X
  • Active 2:30 min @ 86% (86w) 50 rpm
  • Rest 30 sec @ 86% (86w) 95 rpm
• Active 3 min @ 55% (55w)
• 3X
  • Active 2:30 min @ 86% (86w) 50 rpm
  • Rest 30 sec @ 86% (86w) 95 rpm
• Active 3 min @ 55% (55w)
• 3X
  • Active 2 min @ 75% (75w) 85 rpm
  • Rest 30 sec @ 75% (75w) 120 rpm
• Active 3:30 min @ 55% (55w)