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# CADENCE LADDER

ENDURANCE · 50 MIN

Cadence Ladder: each step's target, by time

LENGTH 50 MIN

LOAD 35

STEPS 14

HARDEST Z2

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

## THE STEPS

1. WARM-UP 8 MIN FROM 45 TO 65 % · 85 RPM
2. LADDER 3 × (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-DOWN 9 MIN FROM 60 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 15 MIN
- Z2 ENDURANCE 35 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](https://pedalmania.cc/workouts/cadence-ladder/files/zwo) [.ERG](https://pedalmania.cc/workouts/cadence-ladder/files/erg) [.MRC](https://pedalmania.cc/workouts/cadence-ladder/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/cadence-ladder