Cadence Changers #1

• 07:00 @ 40% FTP - 60% FTP
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 03:00 @ 50% FTP
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 03:00 @ 50% FTP
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 01:00 @ 70% FTP @ 90RPM
• 01:00 @ 70% FTP @ 120RPM
• 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.

Carry out 3 x 8-minute blocks with 3 mins recovery. Each 8-minute block should follow 1 minute at 90 rpm, followed by 1 minute at 120 rpm, repeated for the duration of the interval.