This 20-minute session focuses on improving your cadence with progressive blocks of work, without being overly intense.
warmup
Intensity: 30%
warmup
Intensity: 40%
warmup
Intensity: 60%
warmup
Intensity: 80%
warmup
Intensity: 90%
recovery
Intensity: 30%
Repeat 5 times
active
Intensity: 60%
active
Intensity: 60%
active
Intensity: 60%
active
Intensity: 60%
recovery
Intensity: 30%
active
Intensity: 60%
active
Intensity: 60%
active
Intensity: 60%
active
Intensity: 60%
cooldown
Intensity: 30%
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as cadence, GCN, indoor cycling, interval, video, GCN Training.
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