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HOME / TRAINING PLANS / BIKE / STRENGTH HIGH CADENCE AND LEG SPEED PLAN

Week 1

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1. Warm-up

     

10 min @ 55-70 % of FTP
90-100 rpm


2. Repeat 3 times

    1. Hard

        3 min @ 90 % of FTP 

        100-105 rpm


    2. Easy

        2 min @ 50 % of FTP

3. Repeat 4 times

  1. Zone 4

         2 min @ 100 % of FTP
         92-97 rpm

      2. Easy

          2 min @ 55 % of FTP

 

4. Repeat 5 times

    1. Zone 5

        1 min @ 120 % of FTP
        110-115 rpm

     2. Easy

         1 min @ 55 % of FTP

5. Active

10 min @ 75 % of FTP
90-95 rpm

 

6. Cool Down

10 min @ 40 % of FTP

Week 2

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1. Ramp up in 4 steps

  1. 3 min @ 50 % of FTP

  2. 3 min @ 55 % of FTP

  3. 3 min @ 60 % of FTP

  4. 3 min @ 65 % of FTP


2. Repeat 8 times

  1. 110 cadence

    40 sec @ 125-150 % of FTP
    110-120 rpm

  2. Easy

    40 sec @ 40-50 % of FTP

 

3. Recovery

3 min @ 50 % of FTP

 

4. Repeat 8 times

  1. 110 cadence

    40 sec @ 125-150 % of FTP
    110-120 rpm

  2. Easy

    40 sec @ 40-50 % of FTP

 

5. Recovery

3 min @ 50 % of FTP

 

6. Repeat 8 times

  1. 110 cadence

    40 sec @ 125-150 % of FTP
    110-120 rpm

  2. Easy

    40 sec @ 40-50 % of FTP

 

7. Recovery

3 min @ 50 % of FTP

 

8. Ramp down in 5 steps

  1. 3 min @ 75 % of FTP

  2. 3 min @ 70 % of FTP

  3. 3 min @ 65 % of FTP

  4. 3 min @ 60 % of FTP

  5. 3 min @ 55 % of FTP

Week 3

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1. Zone 1 and 2

1:20:00 @ 60-75 % of Threshold Heart Rate

 

2. Repeat 8 times

  1. Hard

    30 sec @ 110 % of Threshold Heart Rate

  2. Easy

    1:30 @ 55 % of Threshold Heart Rate

 

3. Cool Down

40 min @ 60-75 % of Threshold Heart Rate