This workout is designed to both enhance your aerobic efficiency and improve your pedalling technique. By focusing on your cadence you are developing your ability to spin….. spin to win. This workout is great for all cyclists and will develop your aerobic fitness and your technique.
Each Sunday, I’ll post a Smart-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.
One of my clients, Stu gave me some suggestions on a modification of a workout I had prescribed him. This is the second result of taking his modifications and expanding on them.
Stu’s Cadence Special B
- 5min WU Level II;
- 10min Level II Cad 85-90;
- 10min Level II Cad 90-95;
- 10min Level II Cad 95-100;
- 10min Level II Cad 100-105;
- 10min Level II Cad 105-110;
- 5min CD Level II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not over-consuming at Level II, riding for five minutes.
The remainder of the ride is also all at Level II, but focus on the cadence. The next ten minutes is at a cadence of 85-90 RPM. For the following ten minutes lift the cadence to between 90 & 95 RPM. The next ten minutes has a cadence of 95-100 RPM. The subsequent ten minutes has a cadence of 100 to 105 RPM. The final part of the workout you ride at a cadence of 105-110 RPM for ten minutes.
Conclude the ride with a Cool Down (CD) of five minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
Here is my data from doing the workout:
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.
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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
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