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Achieve optimal performance by avoiding excessive exertion at the wrong intensity levels. A well-structured training plan can boost endurance and speed. Reap the benefits of a tailored training programme.
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Cadence intervals, performed at moderate intensity, improve power output, pedalling efficiency, and neuromuscular coordination, enabling your legs to complete a rotation faster. A power meter and indoor trainer allow for precise tracking and comparison of intervals, sessions and progress.
If you don’t have a power meter,
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1. 20 mins: Warm up at an easy, talkable pace with a comfortable cadence.
2. 3 x 8 min (to eventually be built to 3 x 15 mins) at 100 – 110 RPM with 5 minutes rest in between intervals.
3. 20 mins: Cool down
* Focus on pedalling full circles in your intervals (pulling up as well as pushing down) for the best results.
Enhancing your power output is a journey, not a destination. Prioritising cadence intervals on an indoor trainer can boost both your power output and pedalling efficiency. Take the next step?
