Workouts» Endurance »

High-Cadence Builds

5min from 45 to 65% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 80% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
5min @ 55% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
5min @ 55% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
30sec @ 90rpm, 60% FTP
30sec @ 100rpm, 70% FTP
30sec @ 110rpm, 80% FTP
5min from 55 to 45% FTP
5min from 45 to 65% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 80% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP5min @ 55% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP5min @ 55% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP5min from 55 to 45% FTP
Workout overview

Duration: 46m 30s

Stress points: 33

Zone distribution

Z1: 19m

Z2: 19m

Z3: 9m

Z4: -

Z5: -

Z6: -

40%
40%
19%
0%
0%
0%

This workout is absolutely designed as a recovery workout, but still have some "work" to do with a little RPM focus. The RPM's prescribed may be tough to hit, so work into it, and make sure you can do so without actually riding hard. Again, recovery focused.
3x9min blocks as 6 times through 30sec low endurance at 90 rpms, 30sec upper endurance at 100 rpms, 30sec tempo at 110 rpms
take 3min easy spinning between blocks

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Endurance

  • Aerobic Builds

    1h 30m | 82 SP

    View >

  • Aerobic Sustainability

    50m | 50 SP

    View >

  • Back to Basics

    1h 9m | 71 SP

    View >

  • Cadence Bursts

    1h 3m | 63 SP

    View >

  • Cafe Ride

    34m | 27 SP

    View >

  • Endurance #1

    1h | 52 SP

    View >

  • Endurance #2

    1h 3m | 53 SP

    View >

  • Endurance #3

    1h 6m | 60 SP

    View >

  • Endurance Building Blocks

    1h 7m | 57 SP

    View >

  • Fast pedaling

    1h | 43 SP

    View >

  • Get It Done

    1h | 49 SP

    View >

  • High-Cadence Builds

    47m | 33 SP

    View >

  • Men's Team Jumbo-Visma Workout

    1h | 49 SP

    View >

  • Pacing #1

    58m | 59 SP

    View >

  • Pacing #2

    1h 8m | 65 SP

    View >

  • Rolling Hills #1

    56m | 49 SP

    View >

  • Saw Legs

    1h 17m | 75 SP

    View >

  • Taper Steady

    50m | 51 SP

    View >

  • The Long Ride

    1h 25m | 96 SP

    View >

  • Twelve Spikes

    1h | 51 SP

    View >

  • Workout 3

    1h | 65 SP

    View >

  • Workout 16

    1h 22m | 88 SP

    View >

  • Z2 Cadence Changes

    50m | 32 SP

    View >

Similar workouts

  • High cadence builds

    47m | 34 SP

    View >

  • Rowing #3 Stroke Rate

    39m | 28 SP

    View >

  • High cadence builds

    47m | 38 SP

    View >

  • Men's Team Workout

    46m | 42 SP

    View >

  • Flash Burn

    27m | 28 SP

    View >

  • 1. Flash Burn

    27m | 28 SP

    View >

  • Flash Burn

    27m | 28 SP

    View >

  • 19. Roller Coaster

    40m | 36 SP

    View >

  • Rowing #2 SR & Power

    36m | 26 SP

    View >

  • 2. Touch of Egypt

    41m | 38 SP

    View >

  • Touch of Egypt

    41m | 38 SP

    View >

  • 01. Let's Get Moving

    40m | 43 SP

    View >