Wednesday Windtrainer Session: Increasing Cadence - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Coaching NZ
Cycle Workouts Triathlon Training

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 me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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If you enjoyed this workout, here is a similar session I published previously.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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