Workouts / Interval
Interval
Level Up Your Cadence
A short 10-minute workout focused on cadence drills to improve comfort and ability when pedalling quickly, with efforts over 100 rpm.
Duration10:00
TSS14
IF0.92
Blocks12
Time10:00
TSS14
IF0.92
Profile
Targets in % FTP
100%50%0%
0:005:0010:00
Z1 50% · 5 minZ4 20% · 2 minZ5 15% · 2 minZ6 15% · 2 min
Intervals
12 blocksZ1
Warm-up
2:0055%Z4
Interval
0:3092%Z5
Interval
0:30110%Z1
Recovery
2:0055%Z4
Interval
0:3092%Z5
Interval
0:30110%Z6
Interval
0:30150%Z4
Recovery
1:0092%Z5
Interval
0:30110%Z6
Interval
0:30150%Z6
Interval
0:30150%Z1
Cool-down
1:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.