This variable cadence ride is a deceptively difficult workout that helps cyclists work on multiple energy systems as they progress from one interval to the next.
While none of the intervals alone are that difficult, the progression from one to the next with decreasing cadence systematically loads the legs and leads to an increasing sense of fatigue despite the effort being the same. The first interval is at the highest cadence and is primarily focused on aerobic systems. The last interval has the lowest cadence and is directed at strength.
I will give this workout to athletes at any time during the season, but it is particularly beneficial in the build phase or after the season is over as a means of maintaining bike fitness and strength. While this workout can be done outdoors, like any structured workout, it is best suited for the trainer.
Workout of the Week: Variable Cadence Ride
Warm-up
15 min. @ 45% FTP
Main set
ROUND 1
3 sets @ 90-99 RPM:
8 min. @ 70% FTP/1 min. @ 90% FTP
Recover 3 min. @ 55% FTP
ROUND 2
3 sets @ 80-89 RPM:
8 min. @ 70% FTP/1 min. @ 90% FTP
Recover 3 min. @ 55% FTP
ROUND 3
3 sets @ 70-79 RPM:
8 min. @ 70% FTP/1 min. @ 90% FTP
Recover 3 min. @ 55% FTP
Cooldown
15 min. @ 45% FTP
