Cadence Pyramid 80 to 120 rpm
A continuous cadence pyramid in 2-minute steps from 80 to 120 rpm and back at endurance power, ridden twice, a smooth drill for leg speed.
- Duration
- 1 h 11 min
- Effort
- 48
- Level
- Intermediate
- Focus zone
- Endurance
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 | |
| 2 ×Repeat these steps | ||||
| 3.1 | IntervalEndurance 80 rpm, smooth | 2 min | 65-72% FTP65-78% HRmax | 78-82 rpm |
| 3.2 | IntervalEndurance 90 rpm | 2 min | 65-72% FTP65-78% HRmax | 88-92 rpm |
| 3.3 | IntervalEndurance 100 rpm | 2 min | 65-72% FTP65-78% HRmax | 98-102 rpm |
| 3.4 | IntervalEndurance 110 rpm, stay smooth | 2 min | 65-72% FTP65-78% HRmax | 108-112 rpm |
| 3.5 | IntervalEndurance 120 rpm, stay relaxed | 2 min | 65-72% FTP65-78% HRmax | 118-122 rpm |
| 3.6 | IntervalEndurance 110 rpm | 2 min | 65-72% FTP65-78% HRmax | 108-112 rpm |
| 3.7 | IntervalEndurance 100 rpm | 2 min | 65-72% FTP65-78% HRmax | 98-102 rpm |
| 3.8 | IntervalEndurance 90 rpm | 2 min | 65-72% FTP65-78% HRmax | 88-92 rpm |
| 3.9 | IntervalEndurance 80 rpm, smooth | 2 min | 65-72% FTP65-78% HRmax | 78-82 rpm |
| 3.10 | RecoveryEndurance Easy riding, natural cadence | 5 min | 55-65% FTP65-78% HRmax | |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax | |
About this workout
This pyramid changes cadence, not power. At a steady endurance power of 65 to 72% of FTP, you ride 2 minute steps at 80, 90, 100, 110 and 120 rpm, then come back down through 110, 100, 90 and 80 rpm. The block lasts 18 minutes. After 5 minutes of easy riding you ride it a second time.
Moving through the full cadence range in one session trains coordination and helps you find the cadence that feels natural at endurance power. The steps at 110 and 120 rpm are the challenge. Stay smooth there, even if that means settling at 115 rpm.
The session suits intermediate riders in the base phase and works as a technique session on an easy day. ERG mode keeps the power fixed while you change cadence. Newer riders can ride the block once and stop the climb at 110 rpm.
Tips
- Keep the upper body loose, especially on the top steps.
- Use ERG mode so the power does not change with cadence.
- Note which cadence feels natural at this power and compare it with your usual one.
Good forGeneral fitnessIndoorCriterium
Season phaseBase