Menu

2 Cycling Workouts To Improve Your Cadence

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

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.

Warm-up:

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 (Thewilsongroup.biz)

RELATED: Linsey Corbin’s Bike Strength Workout

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

« Previous

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

Get our best triathlon content delivered to your inbox

Subscribe to the FREE Triathlete weekly newsletter