Anaerobic

[SPIN]Strength and Cadence in Z2

  • Cycling
  • 1h 11mTime
  • 66Stress
  • 0.75Intensity
  • 86Popularity

About this workout

This steady anaerobic session focuses on strength and cadence, perfect for building your kick to close gaps during group rides. Incorporate these cadence drills into your Z2 training for improved raw sprinting power and lactate tolerance.

Sscafidi

Workout structure

  • 18 min @ 55-75% (55-75w)
  • 3 min @ 75% (75w) 110 rpm
  • 3 min @ 75% (75w) 100 rpm
  • 3 min @ 75% (75w) 90 rpm
  • 3 min @ 75% (75w) 80 rpm
  • 3 min @ 75% (75w) 70 rpm
  • 3 min @ 75% (75w) 60 rpm
  • 3 min @ 75% (75w) 50 rpm
  • 3 min @ 55% (55w)
  • 3 min @ 75% (75w) 60 rpm
  • 3 min @ 75% (75w) 70 rpm
  • 3 min @ 75% (75w) 80 rpm
  • 3 min @ 75% (75w) 90 rpm
  • 3 min @ 75% (75w) 100 rpm
  • 3 min @ 75% (75w) 110 rpm
  • 1 min @ 150% (150w) 120 rpm
  • 10 min @ 75-55% (75-55w)