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Indoor Cycle Full Throttle Cadence Focus

If you are new to cycling workouts, you should be aware of the importance of your pace. Pace is usually communicated as your “cadence”.

a woman is cycling
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    WORKOUT:

     

    OVERVIEW:

    If you are new to cycling workouts, you should be aware of the importance of your pace. Pace is usually communicated as your “cadence”. Cadence refers to the number of revolutions your pedals complete in a minute (RPM’s). Everyone will naturally ride at a natural cadence rate. The goal of cadence training is to find a pace you can perform comfortably while maintaining the power and speed necessary to meet your training goals. During your workouts you will need to pay attention to cadence changes and resistance changes. Follow along with Sunny trainer, Matt, as he takes you through this calorie burning workout that focuses on cadence changes so you can become more comfortable with pacing your workouts.

    Workout Length

    20 Minutes

    Products Used

    SF-B1913

     

    WORKOUT DETAILS

    Warm Up: 2 minutes
    - Work to a pace of 80 rpms with light to moderate resistance

    Workout Blocks:
    - Seated Position: 7:30 minutes

    Round 1
    - 30 seconds @ 80 rpms add resistance
    - 30 seconds @ 90 rpms = resistance
    - 30 seconds @ 100 rpms = resistance
    - 1-minute recovery = resistance

    Round 2
    - 30 seconds @ 80 rpms add resistance
    - 30 seconds @ 90 rpms = resistance
    - 30 seconds @ 100 rpms = resistance
    - 1-minute recovery = resistance

    Round 3
    - 30 seconds @ 80 rpms add resistance
    - 30 seconds @ 90 rpms = resistance
    - 30 seconds @ 100 rpms = resistance
    - 1-minute recovery = resistance
    - Off the Saddle Climbing Position – 7:30 minutes

    Round 4
    - 30 seconds @ 60 rpms add resistance
    - 30 seconds @ 60+ rpms = resistance
    - 30 seconds @ MAX rpms = resistance
    - 1-minute recovery = resistance

    Round 5
    - 30 seconds @ 60 rpms add resistance
    - 30 seconds @ 60+ rpms = resistance
    - 30 seconds @ MAX rpms = resistance
    - 1-minute recovery = resistance

    Round 6
    - 30 seconds @ 60 rpms add resistance
    - 30 seconds @ 60+ rpms = resistance
    - 30 seconds @ MAX rpms = resistance
    - 1-minute recovery reduce resistance

    Cool Down – 2 to 5 minutes
    - Seated recovery ride

    END

     

    Recommended Products

    Indoor Training Cycling Fitness Bike

    Synergy Pro Magnetic Indoor Cycling Bike

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