Cadence Drills

Planned duration: 1:30

Warm Up:35minutes fast warm-up with Cadence in 90-95 range,
Main Set:do (10) 1 minute on, 1minute off High pedaling cadence efforts. Cadence over 105 for ON, 85 for off. Don’t worry about watts or HR's, just Cadence.
Then 5minutes easy, and then do (2) 5 minute big efforts trying to get your heartrate to upper zone 4. Keep cadence at 100rpm. Don’t worry about speed. This is about improving your cadence at LT, not about going the fastest... Build it up, so you don’t blow. Rest for 3minutes between each .
Finish with 6 more one minute on and off cadence drills- 105 and 85. AND, then (1) 5 minute blast taking watts to upper zone 4. Then 5 minutes easy, then do (2) 12minute efforts at zone 3, Cadence from 87-93. rest for 10 minutes between each.
Then do (1) 18 minute effort with an effort at zone 3 with Cadence at 87-93… THEN 10 minutes easy and finish with (3) hard sprints for 30seconds from 30 kph. 53:16,15,14… Wind each gear out.
Cool Down: 15 minutes.