Single-Leg Focus Drills, 6 x 2 min
Six 2-minute blocks that switch focus between left and right leg every 30 seconds, a technique drill with both feet clipped in.
- Duration
- 47 min
- Effort
- 24
- Level
- Beginner
- 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 → 65% FTP54 → 69% HRmax | |
| 2 | Warm-upEndurance Steady, 85 to 95 rpm | 5 min | 60-70% FTP65-78% HRmax | |
| 6 ×Repeat these steps | ||||
| 3.1 | IntervalEndurance Focus left leg, pull through the bottom | 30 s | 55-68% FTP65-78% HRmax | 80-90 rpm |
| 3.2 | IntervalEndurance Focus right leg, pull through the bottom | 30 s | 55-68% FTP65-78% HRmax | 80-90 rpm |
| 3.3 | IntervalEndurance Left leg, lift over the top | 30 s | 55-68% FTP65-78% HRmax | 80-90 rpm |
| 3.4 | IntervalEndurance Right leg, lift over the top | 30 s | 55-68% FTP65-78% HRmax | 80-90 rpm |
| 3.5 | RecoveryRecovery Easy spin, both legs | 2 min | 40-55% FTP50-65% HRmax | 85-95 rpm |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 60 → 40% FTP65 → 50% HRmax | |
About this workout
Single-leg drills help even out the pedal stroke. In this version you keep both feet clipped in and shift your attention instead. For 30 seconds you focus on the left leg, pulling it smoothly across the bottom of the stroke and lifting it over the top while the right leg relaxes. Then you switch. Each block lasts 2 minutes, followed by 2 minutes of easy spinning.
Keeping both feet in makes the drill safe on the road and on the trainer, and it still trains awareness of the dead spots at the top and bottom of the stroke. Power stays in the endurance range at a cadence of 80 to 90 rpm.
The session suits riders of all levels in the base phase and is a good add-on to an easy day. On a fixed trainer you can also unclip one foot and rest it on a stool for 20 to 30 seconds at a time, but stop if your hip or knee feels strained.
Tips
- Keep the hips level and still on the saddle.
- Listen to the trainer, since a smooth stroke sounds even.
- Only unclip one foot on a trainer, never on the road.
Good forGeneral fitnessIndoor
Season phaseBaseRecovery