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Cadence Multisport

Group Workouts

  • Workout: 07.12.09 - Technique Workout

    10 min Warm up

    One Leg Drills (Zone 1-2 throughout, cadence at rpm that is fluid and effective)

    1 min L leg
    1 min R leg
    1 min L leg
    1 min R leg
    1 min L leg
    1 min R leg
    1 min L leg

  • Workout: 1 9 Min Sub LT with Surges

    Sub LT with Surges
    2 Min Sub LT @ 85-90 rpm
    15 sec Max Cadence
    2 Min Sub LT @ 80-85 rpm
    15 sec Max Cadence
    2 Min Sub LT @ 95-100 rpm
    15 sec Max Cadence
    2 Min Sub LT @ 90-95 rpm

  • Workout: 1 Attack Interval

    Attack Interval
    15 Sec Sprint
    30 Sec Sub Max
    1 Min VO2 Max
    2 Min Super LT
    3 Min LT

  • Workout: 1 Fast Cadence Pyramid Interval

    6 minute fast cadence pyramid
    1 min @ 110 rpm
    1 min @ 120 rpm
    15 sec @110 rpm
    15 sec @120 rpm
    15 sec @130 rpm
    15 sec @max cadence

  • Workout: 1 One Legged Drill Set

    OLDS
    30 seconds each leg X 2
    45 seconds each leg x 2
    60 seconds each leg x 2

  • Workout: 1 Set of Hill Jams

    Base Attack Hill Jam
    15 Sec Attack
    1:45 Super LT
    2 Min Recovery

    Over the Top Hill Jam
    1:45 Super LT
    15 Sec Attack
    2 Min Recovery

  • Workout: 1 Set of Seated Sprints

    Seated Sprints
    2 Min Over-Gear
    15 Sec Recovery and shift
    15 Sec Seated Sprint
    2 Minute Recovery
    Repeat