Workouts» Recovery »

Cadence Pyramid

8min from 45 to 65% FTP
2min @ 60rpm, 70% FTP
1min @ 75rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 100rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 75rpm, 70% FTP
2min @ 60rpm, 70% FTP
2min @ 55% FTP
2min @ 70% FTP
1min @ 75rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 100rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 75rpm, 70% FTP
2min @ 60rpm, 70% FTP
2min @ 55% FTP
2min @ 60rpm, 70% FTP
1min @ 75rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 100rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 75rpm, 70% FTP
2min @ 60rpm, 70% FTP
6min from 55 to 45% FTP
8min from 45 to 65% FTP2min @ 60rpm, 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP2min @ 55% FTP2min @ 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP2min @ 55% FTP2min @ 60rpm, 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP6min from 55 to 45% FTP
Workout overview

Duration: 45m

Stress points: 32

Zone distribution

Z1: 16m

Z2: 29m

Z3: -

Z4: -

Z5: -

Z6: -

36%
64%
0%
0%
0%
0%

Work your pedal stroke and rpm's today while spinning those legs out for a bit of recovery. Gravel riding and racing is ALL about having good variability of RPM's so workouts like this are very important. High RPM to low, low to high, this workout will help us get used to all of these scenarios while waking up the legs with some lower cadence riding alot of us arent used to doing.

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