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2 Cycling Workouts To Improve Your Cadence

  • By Jené Shaw
  • Published Jul 18, 2013
  • Updated Jul 18, 2013 at 5:17 PM UTC
Photo: Nils Nilsen

Workout #1: 60-Minute Indoor Boost

Warm-up:
10 min easy spinning

Drill Set: Single leg intervals: 3×5 min
• Minute 1: Right leg only
• Minute 2: Left leg only
• Minute 3: Both legs at as high a cadence as possible without bouncing
• Minutes 4-5: Recover

Main set:
Progressive spin-ups: 2×10 min with 5 min recovery.
Start in a moderately hard gear with a comfortable cadence, around 75 rpm. Every 2 minutes, shift to an easier gear and increase rpm by 5. Keep the speed or power exactly the same as cadence increases (ex: 17 mph or 150 watts)
• Minutes 0-2: 75 rpm
• Minutes 3-4: 80 rpm
• Minutes 5-6: 85 rpm
• Minutes 7-8: 90 rpm
• Minutes 9-10: 95 rpm

Cool-down:
10 min easy spinning

–Jared Gell, USA Triathlon Level 2 Coach at Competitive Instinct Multisport and BG FIT & F.I.S.T. Certified Bicycle Fitter at Ridgefield Bicycle Company in Ridgefield, CT.

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FILED UNDER: Bike / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a three-time Ironman finisher and a USAT Level 1 certified coach

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