Cadence Changers 2

Duration 48:00 TSS 33 IF 0.65 Has instructions

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

01:00 @ 70%

03:00 @ 50%

01:00 @ 70%

03:00 @ 50%

01:00 @ 70%

05:00 @ 55%

This session will help improve your pedalling efficiency and increase your cardiovascular capacity. The majority 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.

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Cadence Changers #1 by coach Si Bradeley