35m Quick Cadence Skills
A short, focused workout developing high cadence and pedaling technique
35m
Duration
Workout Segments
Easy Warmup
Light intensity warm-up to prepare the body for exercise
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Duration
5m
mode_heat
Intensity
2
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Power
40% - 55% FTP
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Heart Rate
60% - 65% Max HR
Build Warmup
Gradually increasing intensity to prepare for the main workout
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Duration
5m
mode_heat
Intensity
3
bolt
Power
55% - 70% FTP
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Heart Rate
65% - 75% Max HR
Pedal Smoothness Drills
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Duration
5m
mode_heat
Intensity
4
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Power
60% - 75% FTP
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Heart Rate
70% - 85% Max HR
High Cadence 110rpm
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Duration
6m
mode_heat
Intensity
4
bolt
Power
60% - 75% FTP
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Heart Rate
70% - 85% Max HR
Recovery
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Duration
6m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
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Heart Rate
60% - 70% Max HR
High Cadence 120rpm
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Duration
2m
mode_heat
Intensity
4
bolt
Power
60% - 75% FTP
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Heart Rate
75% - 90% Max HR
Recovery
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Duration
3m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Cool Down
Gradually decreasing intensity to safely end the workout
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Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR