One-Hour Workout: Indoor Trainer Cadence Builds
This session steps up the leg speed every 5 minutes while holding a constant speed or effort level.
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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.
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| 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 |
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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 Velopress.com.
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