Técnica de cadencia en bici – 45 minutos

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)