Tempo

Skills - cadence

  • Cycling
  • 52mTime
  • 42Stress
  • 0.70Intensity
  • 290Popularity

About this workout

This tempo workout focuses on cadence drills with 30-second efforts at 90% FTP, perfect for honing your pedaling efficiency and stamina. It's a great mid-week staple to build endurance while keeping your legs fresh for tougher rides ahead.

Adam Chmielowski

Workout structure

  • Open ended 10 min @ 55-75% (55-75w) 80-100 rpm
  • Warm up 2 5 min @ 75-90% (75-90w) 90-110 rpm
  • 2 min @ 90% (90w) 95-120 rpm
  • 5X
    • 30 sec @ 90% (90w) 130-160 rpm
    • Rest 2 min @ 55% (55w)
  • 5 min @ 75% (75w) 85-90 rpm
  • 5X
    • 30 sec @ 90% (90w) 130-160 rpm
    • Rest 2 min @ 55% (55w)
  • Cool down 5 min @ 55% (55w) 80-90 rpm