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2026-06-17

Endurance with cadence 1:30

  • Id: 2026-06-17-endurance-with-cadence
  • Title: Endurance with cadence 1:30
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:30
  • Distance: ~40-50 km
  • Intensity: endurance with cadence work
  • Location: Severn, ON
  • TrainingPeaks ID: 3779663617

Workout

Steady endurance with 5 x 1 min quick cadence at 95-105 rpm. Keep all efforts aerobic.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 55-65, warmUp
  • Step: Endurance, 35 min, 65-73, active
  • Repetition block: 5 reps
    • Step: Quick cadence, 1 min, 68-78, active
    • Step: Recovery, 3 min, 55-65, rest
  • Step: Endurance, 10 min, 65-72, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

45-60 g/hr.

Optional movement reset

  • Id: 2026-06-17-optional-movement-reset
  • Title: Optional movement reset
  • Kind: strength
  • Discipline: mobility
  • Surface: off-bike
  • Priority: optional
  • Planned time: after ride
  • Duration: 0:10-0:15
  • Intensity: very light
  • Location: Severn, ON
  • TrainingPeaks ID: 3779663683

Workout

Gentle mobility, dead bug, glute bridge, and calf mobility. Stop before it feels like training.