Cadence Changers

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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. As part of the Sprint Program, we need to develop your aerobic pathways as well as lay the neuromuscular foundations. Both of which will contribute to making you a better sprinter. 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.