Sweet Spot Cadence Ladder, 3 x 9 min
Three 9-minute sweet spot efforts that step cadence from 70 to 85 to 100 rpm, force and speed under a solid load.
- Duration
- 1 h 04 min
- Effort
- 55
- Level
- Advanced
- Focus zone
- Sweet spot
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 | |
| 3 ×Repeat these steps | ||||
| 3.1 | IntervalSweet spot 70 rpm, strong and steady | 3 min | 88-93% FTP83-88% HRmax | 68-72 rpm |
| 3.2 | IntervalSweet spot 85 rpm, natural rhythm | 3 min | 88-93% FTP83-88% HRmax | 83-87 rpm |
| 3.3 | IntervalSweet spot 100 rpm, stay smooth | 3 min | 88-93% FTP83-88% HRmax | 98-102 rpm |
| 3.4 | RecoveryRecovery Easy spin | 4 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 9 minute effort at 88 to 93% of FTP is split into three parts of 3 minutes, first at 68 to 72 rpm, then at 83 to 87 rpm and last at 98 to 102 rpm. Four minutes of easy riding follow each effort.
The low part puts a high force on each stroke at a power you can hold for a long time, the middle part is close to the natural cadence of many riders, and the high part asks you to keep the power while the legs spin faster. Doing all three in one effort teaches you to hold power through changes in cadence, as on a climb that steepens and flattens.
The session is for experienced riders in the build phase. Sweet spot alone is a solid load, so plan it like any other hard session. If the low-cadence part strains your knees, raise it to 75 rpm.
Tips
- Shift a few seconds before each cadence change so the power stays even.
- Use ERG mode for an easy setup.
- Keep the upper body still in every part.
Good forRoad raceGravelGran fondo
Season phaseBuild