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Workouts

One-Hour Workout: Work on Your Bike Cadence

This cadence-focused bike workout mixes up the RPMs, using big gear work to help build strength and pedal stroke efficiency.

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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 turned coach for Endurance Corner. Chychota designed an 8-week Olympic-distance training plan for our upcoming August issue, which will be on newsstands in a couple weeks! This cadence-focused workout mixes up the RPMs, using big gear work to help build strength and pedal stroke efficiency.

Warm-up
10 min
4 min, single-leg work: [1 min right leg/1 min both legs/1 min left leg/1 min both legs]

10 min high cadence work:
1 min at 100 RPM
1 min at 110 RPM
1 min 90–95 RPM
(Repeat to total 10 min)

Main Set
20 min big gear work (use 95 RPM as base)
1 min base, 1 min at 85 RPM
2 min base, 2 min at 80 RPM
3 min base, 3 min at 75 RPM
4 min base, 4 min at 70 RPM
30 sec base, 30 sec at 65 RPM
30 sec base, 30 sec at 60 RPM
30 sec base, 30 sec at 55 RPM

Cool-down
10 min

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