PEDAL MANIAMENU

< WORKOUTS

CADENCE LADDER

ENDURANCE · 50 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH50 MIN
LOAD35
STEPS14
HARDESTZ2

The same easy watts at three cadences, to make smooth pedalling a habit.

THE STEPS

  1. WARM-UP8 MIN FROM 45 TO 65 % · 85 RPM
  2. LADDER3 × (3 MIN AT 70 % · 85 RPM, 3 MIN AT 70 % · 95 RPM, 3 MIN AT 70 % · 105 RPM, 2 MIN AT 60 % · 90 RPM)
  3. COOL-DOWN9 MIN FROM 60 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY15 MIN
  • Z2ENDURANCE35 MIN

THE COACH SAYS

  • 8:00 85 rpm: smooth and strong.
  • 11:00 95 rpm.
  • 14:00 105 rpm: quick, and no bouncing on the saddle.
  • 17:00 Easy.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Cadence Ladder.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.