Cadence Builds 90-100-110 rpm, 5 x 3 min
Five 3-minute blocks that step cadence from 90 to 100 to 110 rpm at tempo power, pedaling skill under moderate load.
- Duration
- 50 min
- Effort
- 33
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target | Cadence |
|---|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax | |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax | |
| 5 ×Repeat these steps | ||||
| 3.1 | IntervalTempo 90 rpm, smooth | 1 min | 76-82% FTP78-85% HRmax | 88-92 rpm |
| 3.2 | IntervalTempo 100 rpm, relaxed | 1 min | 76-82% FTP78-85% HRmax | 98-102 rpm |
| 3.3 | IntervalTempo 110 rpm, no bouncing | 1 min | 76-82% FTP78-85% HRmax | 108-112 rpm |
| 3.4 | RecoveryRecovery Easy spin | 2 min | 40-55% FTP50-65% HRmax | 85-95 rpm |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax | |
About this workout
Each block lasts 3 minutes, split into 1 minute at 90 rpm, 1 minute at 100 rpm and 1 minute at 110 rpm, all at 76 to 82% of FTP. Two minutes of easy spinning follow each block. Because the power stays the same while the cadence rises, the force on each pedal stroke falls and coordination becomes the limit.
The drill teaches you to stay smooth and relaxed at a higher cadence than you would choose by yourself, with enough load to make it relevant for racing. Many riders see their heart rate rise at 110 rpm even at the same power, which is normal.
The session suits intermediate riders in the base and build phases. Keep the upper body still and avoid bouncing. In ERG mode the power stays fixed while you change cadence, which makes the drill easy to follow. Progress by adding a fourth minute at 120 rpm.
Tips
- Use ERG mode so the power stays the same as the cadence changes.
- Relax the shoulders more as the cadence rises.
- If you bounce at 110 rpm, settle at 105 rpm and build from there.
Good forRoad raceCriteriumGeneral fitness
Season phaseBaseBuild