Cadence Play
75 min · 52-64 TSS · IF 0.67 · 65-75% FTP · Zone 2
What this workout does
An upper Zone 2 ride with alternating cadence blocks to improve pedaling efficiency. Low cadence builds strength, high cadence builds coordination.
The steady Zone 2 effort builds the aerobic engine while the alternating cadence blocks train pedaling economy at both ends of your range. Lower cadence increases muscular force per stroke; higher cadence shifts the load toward the cardiovascular system and sharpens coordination. Useful year-round, especially in base season when there is room to work on technique.
How to ride it
Indoor / trainer
Ride at 65-75% FTP. Do 3 rounds of 10 minutes at 80 RPM then 10 minutes at 100 RPM.
Outside
A flat road or steady bike path makes cadence work easiest. Hold 65-75% FTP and switch between roughly 80 RPM and 100 RPM every 10 minutes - stay smooth at both.
Workout structure (75 min)
- Warm-up 10m 58% 3x - Low cadence 10m 70% 80rpm - High cadence 10m 70% 100rpm - Cool-down 5m 53%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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