Description: A Sweet Spot work-out with intervals mixing short and hard intervals and long and steady intervals
Focus: Sweet Spot Intervals with pre-set Cadence
Intensity: Moderate - High - Zone 4 focus
Cadence: Set at - 90 - 105 rpm
Notes: Emphasis in on Power Output. If you find it difficult to match Cadence and Power Output targets then set the priority on keeping the Power Output as close to the target as possible
Description: Short duration intervals mixing seated and standing riding and high and low cadence ranging from 70 to 110 rpm.
Focus: Cadence, peddling power and out of saddle riding
Intensity: Low to Moderate - Zones 1 - 4
Cadence: Set at - 70 - 110 rpm
Notes: Emphasis in on Cadence. If you find it difficult to match Cadence and Power Output targets then set the priority on keeping the Cadence as close to the target as possible.
Description: A Tempo focused work-out with a mix of interval durations ranging from 45 seconds up to 8 minutes.
Focus: Tempo Intervals with pre-set Cadence
Intensity: Moderate-Hard - Zone 3 focus
Cadence: Set at - 90 - 100 rpm
Notes: Emphasis in on Power Output. If you find it difficult to match Cadence and Power Output targets then set the priority on keeping the Power Output as close to the target as possible
Description: Short intervals at high rpm with brief recoveries. Finishes with 1 x 8 min interval at 105 rpm
Focus: Cadence and peddling efficiency
Intensity: Moderate - Zones 1 - 4
Cadence: Set at - 100 - 120 rpm
Notes: Emphasis in on Cadence. If you find it difficult to match Cadence and Power Output targets then set the priority on keeping the Cadence as close to the target as possible.