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Pedal Efficiency Workout: 60 Minutes

Pedal Efficiency Workout: 60 Minutes

Think your pedal stroke is flawless? Think again. This workout is all about dialling in that buttery-smooth motion, eliminating dead spots, and making every watt count. Perfect your form and ride smarter, not harder — let’s get those circles spinning!

Pedal Efficiency Workout: 60 Minutes

This workout focuses on refining your pedal stroke, improving power transfer, and eliminating dead spots for a smoother and more efficient ride.

 

Warm-Up (10 Minutes)

  • 3 minutes: Easy spin at 90 RPM (low resistance), focusing on smooth circles.
  • 2 minutes: Gradually increase cadence to 100 RPM, light resistance.
  • 2 minutes: Alternate every 20 seconds between one-leg drills (left leg, right leg) and both legs together.
  • 3 minutes: Easy spin at 85 RPM, moderate resistance.

 

Main Set (40 Minutes)

Segment 1: Single-Leg Drills (10 Minutes)

  • 30 seconds: Right leg only at 70–80 RPM, light resistance.
  • 30 seconds: Left leg only at 70–80 RPM, light resistance.
  • 1 minute: Both legs at 90 RPM, light resistance. Repeat for 5 rounds.

 

Segment 2: High-Cadence Pedal Smoothness (10 Minutes)

  • 1 minute at 100 RPM (moderate resistance).
  • 1 minute at 105 RPM (moderate resistance).
  • 1 minute at 110 RPM (light resistance). 2 minutes recovery spin at 90 RPM. Repeat for 2 rounds.

 

Segment 3: Torque and Smoothness Drills (10 Minutes)

  • 2 minutes at 60 RPM (high resistance, climb simulation). Focus on keeping the stroke smooth, especially at the top and bottom of the pedal circle.
  • 1 minute recovery spin at 85 RPM (light resistance).
  • 2 minutes at 80 RPM (moderate resistance). Concentrate on applying consistent force throughout the stroke.
  • 1 minute recovery spin at 85 RPM. Repeat for 2 rounds.

 

Segment 4: Pedal Balance and Coordination (10 Minutes)

  • 1 minute: Focus on even power distribution between left and right legs, moderate resistance, 90 RPM.
  • 1 minute: High cadence (100 RPM), maintaining balance and control.
  • 2 minutes: Easy spin at 85 RPM. Repeat for 3 rounds.

 

Cool-Down (10 Minutes)

  • 5 minutes: Easy spin at 90 RPM, gradually reducing resistance.
  • 5 minutes: Very light spin, focusing on relaxing your legs and maintaining smooth circles.

 

Tips

  • Focus on Form: During single-leg drills, ensure you’re pulling up as well as pushing down.
  • Visualization: Imagine scraping mud off your shoes at the bottom of the pedal stroke to improve efficiency.
  • Stay Relaxed: Keep your upper body steady and shoulders relaxed.
  • Use Metrics: If your trainer or app tracks pedal balance, aim for equal power output from both legs.

This workout will help you turn smoother pedal strokes into a secret weapon on both climbs and flat sprints.