Cadence Changers #1

• 07:00 @ 40% FTP - 60% FTP
• 4x

  01:00 @ 70% FTP,
  01:00 @ 70% FTP
• 03:00 @ 50% FTP
• 4x

  01:00 @ 70% FTP,
  01:00 @ 70% FTP
• 03:00 @ 50% FTP
• 4x

  01:00 @ 70% FTP,
  01:00 @ 70% FTP
• 05:00 @ 55% FTP

Enter FTP

This session will help improve your pedalling efficiency and increase your cardiovascular capacity. Most of the workout should be carried out at Zone 2 - roughly the power you would maintain on a steady road ride. Not too hard, not too easy. As part of the Beginner FTP Program, we need to develop your aerobic pathways and lay the neuromuscular foundations. Both of which will contribute to making you a better cyclist. Carry out 3 x 8-minute blocks with 3 mins recovery. Each 8-minute block should follow: One minute at 90 rpm, followed by 1 minute at 120 rpm, repeated for the interval duration.