2 Cycling Workouts To Improve Your Cadence

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

Workout #2: Quick Cadence Check

Do this workout on its own or throw it in the middle of a longer ride to refresh your legs.


10 min easy spinning, increasing to 95 rpm by the end

Main set:
• 1 min 95 rpm
• 1 min 120 rpm—back off if hips start to bounce
• 30 sec easy spin recovery
• 10 sec max cadence without bouncing (note rpm)
• 1 min decrease to moderate pace
Repeat main set 3–5 times.

Cool-down: 10 min easy spinning

–Graham Wilson, Wilson Coaching Group (

RELATED: Linsey Corbin’s Bike Strength Workout

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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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