Mastering your bike cadence during challenging workouts is a surefire way to not only boost your fitness but also improve your cycling specific strength and pedaling technique. The tempo intervals should be solid efforts at 80 to 85 percent intensity, but the key is to really focus on hitting and holding the different cadences. The first 5 minutes of each 10-minute interval is lower cadence (70 – 80 RPM), which is where the cycling specific strength gains are made. In the second 5 minutes you will then hit higher cadence riding, aiming to hold 90 – 100 RPM. The tempo efforts should feel challenging but well below race pace.
10 minutes spin, starting with 5 minutes easy before gradually building your effort to moderate by the end of the warm-up block. Your rate of perceived exertion (RPE) should be no higher than 6 out of 10, and you certainly want to have increased your breathing rate, heart rate, and be starting to sweat. Get ready!
3 x 10 minutes at tempo effort (RPE 8) with the first 5 minutes at 70 – 80 RPM and the second 5 minutes at 90 – 100 RPM. Take 5 minutes easy between each interval.
5 minutes easy spin, flushing out your legs and gently bringing your heart rate and breathing rate down.