Shayne Gaffney | GC Coaching
3. Thursday - SST: 5x6 Cadence Changes
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
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MAIN SET:
-5x 6 minutes @SST
-The first 3 minutes should be at a comfortable cadence. Minutes 4 and 5 should be at a slightly uncomfortable cadence. Minute 6 should be as quick as you can spin those pedals!
-Rest for 2 minutes between.
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COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone
bike