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This session is designed to get you used to delivering power at a range of cadences. The low cadence work focuses on leg strength and the higher cadence trains your heart and lungs.
Begin with a warm-up of 20 minutes, rolling into eed a 10 min Z2 block at a high cadence (95-100 rpm), followed by a recovery (5-10 minutes, depending on when you are ready). Then perform the Z3 strength endurance effort, 10 minutes at 70 rpm, followed by 10 min at 90-95 rpm. Do this by lowering the gear but maintaining the power. Once you're comfortable, you can break up into 5 minute splits - eg. 5 min at 70 rpm, 5 min at 95 rpm, etc.

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