Workouts / Strength
Strength
Cadence Drills For Strength & Speed
With 1 hour's worth of varied efforts at different cadences, this session is perfect for strengthening your leg muscles and increasing your leg speed for when you need to sprint flat out!
Duration1:00:00
TSS69
IF0.83
Blocks24
Time1:00:00
TSS69
IF0.83
Profile
Targets in % FTP
100%50%0%
0:0030:001:00:00
Z1 28% · 17 minZ2 18% · 11 minZ3 10% · 6 minZ4 30% · 18 minZ5 5% · 3 minZ6 8% · 5 min
Intervals
24 blocksZ1
Warm-up
2:0045%Z2
Warm-up
1:0075%Z1
Recovery
2:0045%Repeat 2×
Z2
Interval
5:0075%Z4
Interval
2:0092%Z5
Interval
1:00110%Z1
Recovery
2:0045%Z4
Interval
2:0092%Z4
Interval
2:0092%Z4
Interval
2:0092%Z6
Interval
2:00125%Z1
Recovery
3:0045%Z4
Interval
2:0092%Z4
Interval
2:0092%Z4
Interval
2:0092%Z4
Interval
2:0092%Z6
Interval
2:00125%Z1
Recovery
3:0045%Z3
Interval
3:0085%Z5
Interval
1:00110%Z6
Interval
1:00150%Z1
Recovery
2:0045%Z3
Interval
3:0085%Z1
Cool-down
3:0045%What it trains
Cycling-specific strength work can improve force production, trunk stability, and fatigue resistance for harder rides.