Improve the flow of your pedaling with these two workouts
- On flat terrain, warm-up 30 minutes at 60-70 percent of your max heart rate, then go up to 80 percent. Do five minutes each of normal cadence (80-100 rpm), high cadence (110+), and low cadence (less than 70 rpm). Keep your heart rate at 80 percent throughout the drills. Cool down for 15 minutes.
- On rolling terrain, let topography decide the intervals. After a 30-minute warm-up at 60-70 percent, work low cadence (less than 70 rpm) on the upside of hills, and high cadence (110+ rpm) on the downside. If the hills are long, limit cadence intervals to five minutes to reduce knee strain.