Windtrainer Session

Wednesday Windtrainer Workout: Road Cycling UK’s Cadence Session

Improving your efficiency whilst pedalling at a higher cadence can decrease the amount of fatigue that you feel in your legs when racing and training. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

Each Wednesday I’ll post a Windtrainer Workout 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.

Inspiration for today’s session comes from George Scott from Road Cycling UK, The original post can be found here.

Road Cycling UK’s Cadence Session

  • 10min WU Level II;
  • 12min (alternating 1min 90Rpm, 1min 120Rpm);
  • 10min Level II;
  • 12min (alternating 1min 90Rpm, 1min 120Rpm);
  • 10-15min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes of easy riding at Level II.

The workout is made up of two, twelve-minute long reps that are separated by a ten-minute Rest Interval (RI) at Level II. Within the twelve minutes of work, you ride the first minute at a cadence of 90RPM, then the second minute at 120RPM. Continue alternating between the two cadences until you’ve ridden for the twelve minutes.

Conclude the workout with a Cool Down (CD) at low intensity (Level II) for a minimum of ten minutes.

Finish with ten minutes of 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 Coaching.

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

Join over 2,884 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Price: $ 0.00

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

Get my 6-week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.