High-Cadence Spin-Ups, 8 x 1 min
Eight 1-minute spin-ups that raise cadence from 90 to 120 rpm or more at easy power, a drill for a smooth pedal stroke.
- Duration
- 47 min
- Effort
- 23
- 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 | |
| 8 ×Repeat these steps | ||||
| 3.1 | IntervalEndurance Raise cadence smoothly, no bouncing | 1 min | 55-70% FTP65-78% HRmax | 90-125 rpm |
| 3.2 | RecoveryRecovery Easy spin | 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
A spin-up is a gradual rise in cadence at low power. Over each minute you lift your cadence from about 90 rpm to the top of your smooth range without bouncing in the saddle, often 120 rpm or more, then spin easily for 2 minutes. The power stays in the endurance range throughout.
The drill trains coordination. At high cadence, any uneven force in the pedal stroke shows up as bouncing or a jerky rhythm. Learning to stay smooth at 120 rpm makes your normal cadence feel more fluid and helps in sprints, accelerations and fast group riding.
The session suits riders of all levels and works well in the base phase or as a light day in the season. Keep the upper body still and the grip relaxed. If you start to bounce, ease the cadence slightly and hold it there for the rest of the minute. Use resistance mode with a light gear, since ERG mode makes high cadence awkward.
Tips
- Keep the hips quiet on the saddle as the cadence rises.
- Think about pedaling in circles rather than pushing down.
- Use a light gear in resistance mode.
Good forGeneral fitnessIndoor
Season phaseBaseRecovery