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.