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Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to increase your leg speed and increase your efficiency

In this session we have progressive cadence goals. 4 blocks of increasing RPM each minute till the last minute you are at your peak before bouncing off the saddle.

10min WU
4x 6min Z3 Efforts
4x 3min Recovery
10min CD

Cadence is the rate at which a cyclist pedals. It’s the number of pedal revolutions per minute (RPMs).
If you increase and train your cadence, you’ll improve your cycling efficiency, allowing you to pedal for longer, faster. When you pedal faster, you put less strain (i.e. force) on your muscles with each stroke. You ride in a lower gear, and as a result, use your slow-twitch muscles.

These muscles burn fat for fuel, are resistant to fatigue, and recover quickly when allowed to rest. Also,
studies show a higher cadence means an increase in blood flow to the muscles – which in turn, means more oxygen in the blood and a higher aerobic performance.

Here's a guide on pedalling technique: http://www.directpowercoaching.com/how-to-pedal/

Length: 56 Minutes

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