Cadence Workouts

Improve the flow of your pedaling with these two workouts

1. 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.
2. 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.