single leg drills

• Cycling
• 1h 54mTime
• 85Stress
• 0.67Intensity
• 255Popularity

About this workout

Single leg drills are a classic way to build your sustainable power, targeting your threshold while improving pedaling efficiency and leg strength. Perfect for fine-tuning your performance on long climbs or during weekly group rides, these leg openers will set you up for a stronger push when it matters most.

Workout structure

• Open ended 20 min @ 50-65% (50-65w) 80-95 rpm 0%
• 10X
  • Single leg 30 sec @ 80% (80w) 55-60 rpm 5%
  • Rest 1 min @ 60% (60w) 0%
• Active recovery 10 min @ 50% (50w)
• 8X
  • 30 secs build up + 1 45 sec @ 95-105% (95-105w) 90-110 rpm
  • Rest 2 min @ 55-60% (55-60w)
• Active recovery 5 min @ 50% (50w) 80-90 rpm
• 8X
  • 30 secs build up + 1 45 sec @ 95-105% (95-105w) 90-110 rpm
  • Rest 2 min @ 55-60% (55-60w)
• Cool down 20 min @ 70-50% (70-50w)