SFR Split Cadence #1

Duration 01:00:00 TSS 59 IF 0.77 Has instructions Has RPM target

03:00 @ 55%

03:00 @ 65%

02:00 @ 80% @ 75RPM

02:00 @ 90%

03:00 @ 55%

3x

02:30 @ 86%

00:30 @ 86%

03:00 @ 55%

3x

02:30 @ 86%

00:30 @ 86%

03:00 @ 55%

3x

02:30 @ 86%

00:30 @ 86%

03:00 @ 55%

3x

02:00 @ 75%

00:30 @ 75%

03:30 @ 55%

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!

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