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
• 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)
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