Threshold 4 x 8 min with Cadence Switch
Four eight-minute threshold efforts that switch from 100 rpm to normal cadence halfway through, training efficient pedaling at high power.
- Duration
- 1 h 14 min
- Effort
- 70
- Level
- Intermediate
- Focus zone
- Threshold
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 | 12 min | 45 → 70% FTP55 → 72% HRmax | |
| 2 ×Repeat these steps | ||||
| 2.1 | IntervalEndurance Short spin-up, stay smooth | 30 s | 65-75% FTP65-78% HRmax | 105-115 rpm |
| 2.2 | RecoveryRecovery Easy spin, recover | 90 s | 40-55% FTP50-65% HRmax | |
| 4 ×Repeat these steps | ||||
| 3.1 | IntervalThreshold High cadence, quiet upper body | 4 min | 95-100% FTP87-93% HRmax | 100-105 rpm |
| 3.2 | IntervalThreshold Normal cadence, same power | 4 min | 95-100% FTP87-93% HRmax | 85-90 rpm |
| 3.3 | RecoveryRecovery Easy spin, recover | 4 min | 40-55% FTP50-65% HRmax | |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax | |
About this workout
At threshold, cadence affects how the effort feels. A higher cadence shifts some of the load from the muscles to the heart and lungs, which can help on long efforts and before a run in triathlon. This session asks for four minutes at 100 to 105 rpm and four minutes at your normal cadence in each block, all at 95 to 100% of FTP.
Warm up for 12 minutes, then ride two short spin-ups. Ride the high-cadence half first, while the legs are fresher, and focus on a still upper body and smooth circles. Then shift up one or two gears and hold the same power at 85 to 90 rpm. Recover with four minutes of easy spinning.
It suits intermediate riders, time trialists and triathletes. Notice in which half the heart rate runs higher and which feels more sustainable. That helps you find the cadence that suits you.
Tips
- Shift down before the high-cadence half rather than spinning up in the same gear.
- Compare heart rate and feel between the two halves.
- Keep the power the same in both halves.
Good forTime trialStandard-distance triathlonRoad race
Season phaseBuild