Cardio sessionFree
Cycling Cadence Drills – 45 Minutes
Pedal smoother and more efficiently
45
min
2-minute blocks at high cadence alternating with normal cadence, all in zone 2.
What does the session look like?
45 min
Total time
31
Training load
045 min
Time in each zone
Z1 · 18 min (40%) Z2 · 27 min (60%)
Step by step
Cycling
Warm up
- 10 min at Z1, 85–90 rpm (Easy spin, light gear)
Cadence blocks6 ×
- fast: 2 min at Z2, 100–110 rpm (Same effort, faster legs. Quiet upper body)
- normal: 2 min at Z2, 85–90 rpm
6 × (2 min at Z2, 100–110 rpm / 2 min at Z2, 85–90 rpm)
Spin-ups3 ×
- 1 min at Z2, 110–120 rpm (Push cadence up until you start to bounce, then back off slightly)
- 1 min at Z1, 85 rpm
3 × (1 min at Z2, 110–120 rpm / 1 min at Z1, 85 rpm)
Cool down
- 5 min at Z1 (Easy spin)
Who is it for?
Beginner cyclists and triathletes who want a better pedal stroke.
Who is it not for?
People looking for a hard session.
