Cadence
High-Cadence Spin-Ups, 8 x 1 min
8 × (1 min at 55-70% FTP, 2 min easy spin)
Cadence and Pedaling Technique Cycling Workouts
Cycling cadence workouts with spin-ups, single-leg focus drills, cadence pyramids, leg speed intervals and low-cadence torque work for climbing.
Workouts
8 workouts
Cadence
Single-Leg Focus Drills, 6 x 2 min
6 × (30 s at 55-68% FTP, 30 s at 55-68% FTP, 30 s at 55-68% FTP, 30 s at 55-68% FTP, 2 min easy spin)
Cadence
Cadence Builds 90-100-110 rpm, 5 x 3 min
5 × (1 min at 76-82% FTP, 1 min at 76-82% FTP, 1 min at 76-82% FTP, 2 min easy spin)
Cadence
Low-Cadence Torque Intervals, 5 x 5 min
5 × (5 min at 82-88% FTP, 3 min easy spin)
Cadence
Cadence Pyramid 80 to 120 rpm
2 × (2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 2 min at 65-72% FTP, 5 min easy spin)
Cadence
Leg Speed Intervals, 10 x 30 s at 120+ rpm
10 × (30 s at 80-90% FTP, 90 s easy spin)
Cadence
Low-Cadence Climbing Intervals, 4 x 8 min
4 × (8 min at 88-93% FTP, 4 min easy spin)
Cadence
Sweet Spot Cadence Ladder, 3 x 9 min
3 × (3 min at 88-93% FTP, 3 min at 88-93% FTP, 3 min at 88-93% FTP, 4 min easy spin)
Cadence Workouts
Cadence workouts change how fast your legs turn while the power stays mostly the same. High-cadence drills such as spin-ups, leg speed intervals and cadence pyramids train coordination, so you stay smooth and relaxed at 110 rpm and more. Low-cadence work at 50 to 65 rpm puts more force into each stroke and prepares you for steep climbs and heavy gears. Single-leg focus drills help even out the pedal stroke.
Each step in these workouts has a cadence range next to the power target. The power is usually moderate, between endurance and sweet spot, so the main load is on technique and focus rather than on fitness. The exceptions are the advanced low-cadence sessions at sweet spot power, which count as solid training days.
Research on cadence training is mixed. High-cadence training can raise the cadence riders choose by themselves, while low-cadence intervals have not shown clear strength gains, with one study finding a benefit for uphill time trials. The sessions here are therefore framed as skill work and specific practice, not as a replacement for strength training.
Technique sessions fit well into the base phase and on easy days during the season, once or twice a week. Use ERG mode when you want the power to stay fixed while the cadence changes, and resistance mode for spin-ups and very high cadence. If you have knee problems, keep the low-cadence work moderate or leave it out.
Questions about Cadence Workouts
What is a good cadence for cycling?
There is no single right cadence. Many trained riders settle between 80 and 100 rpm on the flat and lower on steep climbs. The cadence you choose depends on power, terrain, fitness and personal style. Cadence drills do not aim to force one number on you. They widen the range in which you can pedal smoothly, so you can choose freely in a race.
Do low-cadence intervals build strength?
Studies so far do not show clear strength gains from low-cadence intervals on the bike, because the force per stroke stays well below what strength training uses. They are still useful practice for steep climbs and heavy gears, where you need to stay stable and smooth at low rpm. For strength itself, gym work is the more direct route.
Should I unclip for single-leg drills?
Only on a fixed indoor trainer, and only for short periods of 20 to 30 seconds with the free foot resting on a stool. On the road, keep both feet clipped in and shift your focus from one leg to the other instead. Stop the drill if your hip or knee feels strained, and keep the power low so the focus stays on a smooth stroke.