Cadence Changers #2

Duration 48:00 TSS 33 IF 0.65 Has instructions Has RPM target

warmup 07:00 @ 40% FTP - 60% FTP

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

03:00 @ 50%

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

03:00 @ 50%

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

01:00 @ 70% @ 90RPM

01:00 @ 70% @ 120RPM

05:00 @ 55%

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 10-minute blocks with 3 mins recovery. Each 10-minute block should follow 1 minute at 90 rpm, followed by 1 minute at 120 rpm, repeated for the duration of the interval.

Similar workouts

Cadence Changers #1 by coach Si Bradeley