Workouts / Interval
Interval
20 Minutes To Work On Your Cadence
This 20-minute session focuses on improving your cadence with progressive blocks of work, without being overly intense.
Duration20:00
TSS19
IF0.75
Blocks16
Time20:00
TSS19
IF0.75
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 55% · 11 minZ2 5% · 1 minZ4 35% · 7 minZ5 3% · 1 minZ6 3% · 1 min
Intervals
16 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0075%Z4
Warm-up
1:0092%Z5
Warm-up
0:30110%Z6
Warm-up
0:30125%Z1
Recovery
2:0055%Repeat 5×
Z4
Interval
0:1592%Z4
Interval
0:1592%Z4
Interval
0:1592%Z4
Interval
0:1592%Z1
Recovery
1:0055%Z4
Interval
0:1592%Z4
Interval
0:1592%Z4
Interval
0:1592%Z4
Interval
0:1592%Z1
Cool-down
3:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.