Cadence Ladder
75 min · 50-60 TSS · IF 0.66 · 65-75% FTP · Zone 2
What this workout does
Zone 2 riding with cadence stepping up from 80 to 100 RPM in blocks. Training across a range of cadences builds a smoother, more efficient pedal stroke.
Steady Zone 2 work drives aerobic adaptation while the cadence steps train the neuromuscular system across your usable range. The low rungs build force per pedal stroke; the high rungs improve leg speed and shift load onto the cardiovascular system. Best repeated regularly through base season, where the efficiency gains have time to stick.
How to ride it
Indoor / trainer
After warming up, ride 3 rounds of the ladder at 65-75% FTP: 6 minutes at 80 RPM, 6 minutes at 90 RPM, 6 minutes at 100 RPM. Keep the effort constant - only the legs speed up.
Outside
A flat road lets you hold each rung steady. Keep 65-75% FTP throughout and shift gears to move cadence from 80 to 90 to 100 RPM - if you start bouncing at 100, ease the cadence back until you smooth out.
Workout structure (75 min)
- Warm-up 10m 58% 3x - Step one 6m 70% 80rpm - Step two 6m 70% 90rpm - Step three 6m 70% 100rpm - Cool-down 10m 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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Hilly Endurance
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