Session Focus
- Skills 70%
- Speed 20%
- Threshold / FTP 5%
- Endurance 5%
This should feel like a fairly easy session!
We’ll work on hitting some high cadence, but keep the resistance low so that it doesn’t feel too much like hard work.
If you aren’t sure which level to do, head over to our Training Plans section, or simply work through one each week starting at Level 1!
SESSION PLANS
Level 1
WARM UP
Get those legs moving…
- 5 minutes easy spinning
Then…
- 5 minutes easy spinning but include 3 x 30 second efforts
MAIN SET
Aim to hold the following cadences. You’ll need to adjust resistance to keep the effort nice and easy…
It should all be around Easy | 60% FTP | 6/10 RPE
- 4 minutes at 80 cadence
- 3 minutes at 90 cadence
- 2 minutes at 100 cadence
- 1 minutes at 110 cadence
(Repeat x 4 = 40 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 10 minutes Easy in light gearing
Level 2
WARM UP
Get those legs moving…
- 5 minutes easy spinning
Then…
- 5 minutes easy spinning but include 3 x 30 second efforts
MAIN SET
Aim to hold the following cadences. You’ll need to adjust resistance to keep the effort nice and easy…
It should all be around Easy | 60% FTP | 6/10 RPE
- 4 minutes at 85 cadence
- 3 minutes at 95 cadence
- 2 minutes at 105 cadence
- 1 minutes at 115 cadence
(Repeat x 4 = 40 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 10 minutes Easy in light gearing
Level 3
WARM UP
Get those legs moving…
- 5 minutes easy spinning
Then…
- 5 minutes easy spinning but include 3 x 30 second efforts
MAIN SET
Aim to hold the following cadences. You’ll need to adjust resistance to keep the effort nice and easy…
It should all be around Easy | 60% FTP | 6/10 RPE
- 4 minutes at 90 cadence
- 3 minutes at 100 cadence
- 2 minutes at 110 cadence
- 1 minutes at 120 cadence
(Repeat x 4 = 40 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 10 minutes Easy in light gearing
Bike Intensities
If you aren’t familiar the intensities on this workout head over to our Bike Calculator…
Bike Drills
If you aren’t familiar with some of the drills in this session head over to our video section…
