Wednesday Windtrainer Session: Increasing Cadence

This workout is a great recovery session, but it also enhances your pedalling technique and develops your neuromuscular system.

Each Wednesday I’ll post a Wind Trainer session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

Increasing Cadence

  • 5min Warm Up Level II;
  • 5min Cadence 85-90RPM;
  • 5min Cadence 90-95RPM;
  • 5min Cadence 95-100RPM;
  • 5min Cadence 100-105RPM;
  • 5min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of 5 minutes easy riding at Level II.

The main set involves completing four, five minutes reps all at slightly higher cadence:

  1. The first five minute rep (after the Warm Up) is done at 85 to 90 Revolutions Per Minute (RPM);
  2. The second rep is done at 90 to 95 Revolutions Per Minute (RPM);
  3. The third rep at 95 to 100 Revolutions Per Minute (RPM); and
  4. The fourth at 100 to 105 Revolutions Per Minute (RPM).

The workout then concludes with five minutes riding at Level II for your Cool Down.

Finish with ten minutes stretching to assist with your recovery.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Wednesday Wind Trainer Session: Big Gear Intervals

For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.

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