Workouts / Strength
Strength
Low Cadence Workout
A 30-minute session designed to work all of the muscles in your legs, akin to a full-on leg day gym session, focusing on low cadence intervals.
Duration30:00
TSS36
IF0.85
Blocks5
Time30:00
TSS36
IF0.85
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z2 50% · 15 minZ4 50% · 15 min
Intervals
5 blocksZ2
Warm-up
3:0065%Repeat 2×
Z4
IntervalLow cadence interval at 50-60 RPM
5:00100%Z2
Recovery
3:0065%Z4
IntervalFinal low cadence interval at 50-60 RPM
5:00100%Z2
Cool-down
6:0065%What it trains
Cycling-specific strength work can improve force production, trunk stability, and fatigue resistance for harder rides.