Cadence work

Every training session should begin with a gradual warm‑up and end with a cool‑down, followed by stretching after the ride. During your sessions, remember to stay well hydrated and, when needed, to take in a small amount of food.

Cadence Work

On a home trainer, a 30‑minute cadence session is simple to set up. Start on the small chainring and the largest cog, and settle into a steady cadence of about 90 revolutions per minute. Every 3 minutes, shift one gear harder while keeping the same cadence. Continue through 10 steps like this.

These examples are starting points that you can adapt or combine with other exercises.

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