Workouts / Strength
Strength
Low Cadence Strength Builder
Build strength to be able to grind bigger gears with these low rpm intervals, progressively levelling down your cadence.
Duration16:00
TSS21
IF0.89
Blocks11
Time16:00
TSS21
IF0.89
Profile
Targets in % FTP
100%50%0%
0:008:0016:00
Z1 31% · 5 minZ3 6% · 1 minZ4 56% · 9 minZ5 6% · 1 min
Intervals
11 blocksZ1
Warm-up
1:0055%Z3
Warm-up
1:0085%Z5
Warm-up
1:00110%Z1
Warm-up
1:0055%Repeat 3×
Z4
Interval
0:30100%Z4
Interval
0:30100%Z4
Interval
0:30100%Z4
Interval
0:30100%Z4
Interval
0:30100%Z4
Interval
0:30100%Z1
Recovery
1:0055%What it trains
Cycling-specific strength work can improve force production, trunk stability, and fatigue resistance for harder rides.