Tempo 3 x 12 min with Cadence Changes
Three 12 minute tempo blocks that switch between 60 and 90 rpm every three minutes at the same power, building pedaling force and range.
- Duration
- 1 h 11 min
- Effort
- 57
- 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 | 15 min | 45 → 70% FTP55 → 72% HRmax | |
| 2 ×Repeat these steps | ||||
| 2.1 | IntervalTempo Low cadence, seated, smooth force | 3 min | 78-84% FTP78-85% HRmax | 60-65 rpm |
| 2.2 | IntervalTempo Normal cadence, same power | 3 min | 78-84% FTP78-85% HRmax | 88-95 rpm |
| 3 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax | |
| 2 ×Repeat these steps | ||||
| 4.1 | IntervalTempo Low cadence, seated, smooth force | 3 min | 78-84% FTP78-85% HRmax | 60-65 rpm |
| 4.2 | IntervalTempo Normal cadence, same power | 3 min | 78-84% FTP78-85% HRmax | 88-95 rpm |
| 5 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax | |
| 2 ×Repeat these steps | ||||
| 6.1 | IntervalTempo Low cadence, seated, smooth force | 3 min | 78-84% FTP78-85% HRmax | 60-65 rpm |
| 6.2 | IntervalTempo Normal cadence, same power | 3 min | 78-84% FTP78-85% HRmax | 88-95 rpm |
| 7 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax | |
About this workout
Changing cadence while the power stays the same shifts the load between the muscles and the cardiovascular system. At 60 to 65 rpm each stroke needs more force, and at 90 to 95 rpm the legs move faster with less force. Practicing both at tempo makes you more adaptable on climbs, in headwinds and when the gearing doesn't quite fit the road.
After 15 minutes of warm-up, ride three blocks of 12 minutes at 78 to 84% of FTP. Each block alternates three minutes at low cadence and three minutes at normal cadence. Stay seated in the low-cadence parts and keep the upper body calm. Recover with five minutes of easy spinning between blocks.
It suits riders in base training who want more than steady tempo. Riders with sensitive knees should start with 70 rpm in the low-cadence parts and lower it over several weeks.
Tips
- Change gear to change cadence, and let the power stay where it is.
- Keep the knees in line with the feet during the slow strokes.
- Raise the low cadence to 70 rpm or more if it causes knee pain.
Good forGran fondoRoad race
Season phaseBase