Leg Speed Intervals, 10 x 30 s at 120+ rpm
Ten 30-second efforts at 120 to 130 rpm and tempo power with 90 seconds easy, short leg speed work for sprints and attacks.
- Duration
- 45 min
- Effort
- 25
- 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 | |
| 10 ×Repeat these steps | ||||
| 3.1 | IntervalTempo 120 to 130 rpm, hips still | 30 s | 80-90% FTP78-85% HRmax | 120-130 rpm |
| 3.2 | RecoveryRecovery Easy spin | 90 s | 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
Short bursts at very high cadence train the speed of your pedal stroke. Each effort lasts 30 seconds at 120 to 130 rpm with the power at 80 to 90% of FTP, followed by 90 seconds of easy spinning at a normal cadence.
The power is moderate, so the challenge is coordination, not force. Holding 120 rpm or more for 30 seconds without bouncing requires a relaxed upper body and an even push and pull through the stroke. The effect shows in sprints, in accelerations out of corners and whenever you have to respond to a change of pace.
The session suits intermediate riders in the base and build phases. Ride it in resistance mode with a light gear, or in ERG mode if your trainer handles fast cadence well. If you bounce, back off to 115 rpm and keep building over the weeks. Progress by lengthening the efforts to 45 seconds.
Tips
- Build to the target cadence over the first 5 seconds.
- Keep the grip light and the shoulders down.
- End the effort early if the pedal stroke turns ragged.
Good forCriteriumRoad raceSprint triathlon
Season phaseBaseBuild