Indoor Cycle Full Throttle Cadence Focus

Indoor Cycle Full Throttle Cadence Focus

WORKOUT:

OVERVIEW:

If you are new to cycling workouts, you should be aware of the importance of your pace. Pace is usually communicated as your “cadence”. Cadence refers to the number of revolutions your pedals complete in a minute (RPM’s). Everyone will naturally ride at a natural cadence rate. The goal of cadence training is to find a pace you can perform comfortably while maintaining the power and speed necessary to meet your training goals. During your workouts you will need to pay attention to cadence changes and resistance changes. Follow along with Sunny trainer, Matt, as he takes you through this calorie burning workout that focuses on cadence changes so you can become more comfortable with pacing your workouts.

Workout Details

Warm Up: 2 minutes

 

Work to a pace of 80 rpms with light to moderate resistance

 

Workout Blocks:

Seated Position: 7:30 minutes

 

Round 1

30 seconds @ 80 rpms add resistance

30 seconds @ 90 rpms = resistance

30 seconds @ 100 rpms = resistance

1-minute recovery = resistance

Round 2

30 seconds @ 80 rpms add resistance

30 seconds @ 90 rpms = resistance

30 seconds @ 100 rpms = resistance

1-minute recovery = resistance

Round 3

30 seconds @ 80 rpms add resistance

30 seconds @ 90 rpms = resistance

30 seconds @ 100 rpms = resistance

1-minute recovery = resistance

Off the Saddle Climbing Position – 7:30 minutes

Round 4

30 seconds @ 60 rpms add resistance

30 seconds @ 60+ rpms = resistance

30 seconds @ MAX rpms = resistance

1-minute recovery = resistance

Round 5

30 seconds @ 60 rpms add resistance

30 seconds @ 60+ rpms = resistance

30 seconds @ MAX rpms = resistance

1-minute recovery = resistance

Round 6

30 seconds @ 60 rpms add resistance

30 seconds @ 60+ rpms = resistance

30 seconds @ MAX rpms = resistance

1-minute recovery reduce resistance

 

Cool Down – 2 to 5 minutes

 

Seated recovery ride

 

END

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