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55m Cadence Development

A targeted workout to increase your comfortable cadence range
55m Duration
5
Intensity
32
Training stress
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Workout Segments

Easy Warmup

Light intensity warm-up to prepare the body for exercise
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Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
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

Skills Prep Warmup

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Duration 10m
mode_heat
Intensity 4
bolt
Power 55% - 80% FTP
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Heart Rate 65% - 80% Max HR

Low Cadence 60rpm

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Duration 5m
mode_heat
Intensity 5
bolt
Power 75% - 85% FTP
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Heart Rate 70% - 85% 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

High Cadence 110rpm

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Duration 3m
mode_heat
Intensity 4
bolt
Power 60% - 75% FTP
favorite
Heart Rate 70% - 85% Max HR

Recovery

timer
Duration 3m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

High Cadence 120rpm

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Duration 2m
mode_heat
Intensity 4
bolt
Power 60% - 75% FTP
favorite
Heart Rate 75% - 90% Max HR

Recovery

timer
Duration 3m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

Cadence Shifts

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Duration 5m
mode_heat
Intensity 4
bolt
Power 65% - 85% FTP
favorite
Heart Rate 70% - 90% Max HR

Recovery

timer
Duration 3m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

Cadence Builds

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Duration 5m
mode_heat
Intensity 4
bolt
Power 60% - 80% FTP
favorite
Heart Rate 70% - 90% Max HR

Cool Down

Gradually decreasing intensity to safely end the workout
timer
Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 65% Max HR