SFR Split Cadence #1

Duration 01:00:00 TSS 60 IF 0.77 Has instructions Has RPM target

03:00 @ 55% FTP
03:00 @ 65% FTP
02:00 @ 80% FTP @ 75RPM
02:00 @ 90% FTP
03:00 @ 55% FTP
3x
02:30 @ 86% FTP,
00:30 @ 86% FTP
03:00 @ 55% FTP
3x
02:30 @ 86% FTP,
00:30 @ 86% FTP
03:00 @ 55% FTP
3x
02:30 @ 86% FTP,
00:30 @ 86% FTP
03:00 @ 55% FTP
3x
02:00 @ 75% FTP,
00:30 @ 75% FTP
03:30 @ 55% FTP

This SFR (Slow-Frequency-Revolution) workout is a split focus session, getting you working at two different cadence ranges.

In the Base Phases, there are a lot of long, slow distance miles: Not the best sessions to simulate on the trainer! But there is a focus on 'foundation' training too.

So follow along with this SFR workout as we go through the Bread-and-Butter of the early base phase training!