Zwift Workout

Wednesday Windtrainer Workout: Qwik Cadence Check

This session works on developing your ability to maintain an effective cadence. This is a great workout for triathletes, as well as road 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.

This isn’t my workout, but I can’t remember where I first got it from to reference the coach that developed the workout. It is one I’ve used for about 10 years on and off.

Qwik Cadence Check

  • 10min WU Level II (building to 95Rpm);
  • 5x
    • 1min 95Rpm,
    • 1min 120Rpm (or as high as you can maintain without the hips bouncing),
    • 30sec RI,
    • 10sec max cadence without bouncing (note rpm),
    • 1 min decrease to moderate pace;
  • 10min CD Level II
  • 10min Stretching

Start the workout with a ten-minute Warm Up (WU) riding at Level II. BUild your cadence to a comfortable 95 rpm.

The main set is made up of five reps lasting three minutes and forty seconds long. These are ridden at Level II intensity with a focus on the cadence. Ensure you pedal in full circles.

Each rep starts off with one minute pedalling at 95 rpm. The next minute is ridden at a cadence of 120 rpm (if you can’t maintain 120 rpm without your hips bouncing on the saddle, decrease your cadence until you stop bouncing and hold your core muscles firm to keep you stable on the saddle). The next 30 seconds are a Rest Interval (RI) maintain a comfortable cadence for these 30 seconds. The next ten seconds are ridden with as high a cadence as you can maintain (without bouncing) – make a mental note of what your cadence was. For the final minute of the rep decrease your effort to a moderate pace (and appropriate cadence).

Complete a total of five reps.

Complete a Cool Down (CD) for ten minutes at Level II.

Finish with ten minutes of stretching to assist with your recovery.

Here is my data from doing the ride last week.

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 coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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