One-Hour Workout: Indoor Trainer Cadence Builds

  • By Jené Shaw
  • Published Sep 24, 2013
  • Updated Feb 6, 2014 at 2:23 PM UTC

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s bike workout comes from the book One-Hour Workouts: 50 Swim, Bike, and Run Workouts for Busy Athletes by coaches Scott Molina, Mark Newton and Michael Jacques.

Cadence Builds

This session steps up the leg speed every 5 minutes while holding a constant speed or effort level. Ideally this session should be done on an indoor trainer where you can accurately manage your cadence. Cadence builds develop great leg speed and endurance with 10-RPM jumps every 5 minutes.

You’ll find that although you hold a constant RPM and pace on the bike, your RPM and heart rate will typically go higher as the cadence increases.

As you become stronger, modify the up-down tempo set to ride at race pace and eliminate the recovery interval.

RELATED: Make Peace With Your Bike Trainer

Time Description
5 min Easy effort, breathe through your nose RPE2
5 min Moderate effort, 90-100 RPM RPE3
30-45 min Up-downs, just below race pace RPE3
5 min. at 85 RPM
5 min. at 95 RPM
5 min. at 105 RPM
5 min. easy spinning
Repeat up to 30-45 minutes
5 min Easy riding to cool down RPE1

Republished with permission of VeloPress from One-Hour Workouts: 50 Swim, Bike, and Run Workouts for Busy Athletes by Scott Molina, Mark Newton, and Michael Jacques. Learn more and try more workouts at

More one-hour workouts.

FILED UNDER: Bike / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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