This session is designed for developing a smooth pedal stroke, efficiency and neuromuscular quickness in an aerobic zone.

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

This week’s workout comes from Marilyn Chychota, a former elite cyclist and triathlete and now coach for Endurance Corner. “The session is designed for developing a smooth pedal stroke, efficiency and neuromuscular quickness in an aerobic zone,” Chychota says. “It also helps improve recovery and riding efficiency.”

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Warm-up
20 min easy
4x [30 sec right leg only/30 sec both legs/30 sec left leg only]
*When single-leg pedaling, let the unclipped leg just hang unsupported.
*Keep smooth circles with the pedaling leg.
Main Set
In an easy gear and no tension:
– 2 min at 90 RPM
– 1:30 min at 95 RPM
– 1 min at 100 RPM
– 45 sec at 105 RPM
– 30 sec at 110 RPM
– 45 sec at 100 RPM
– 1 min at 95 RPM
– 1:30 min at 95 RPM
– 2 min at 90 RPM
Cool-down
10 min easy

More one-hour workouts.