Think you’ve mastered the art of spinning? This cadence workout will put your legs to the test while keeping your pedal stroke as smooth as butter. It’s not just about speed — it’s about control, efficiency, and a rhythm that feels as good as it looks.

Ready to level up? 

Warm-Up (10 minutes)

• 3 minutes: Easy spin at 90 RPM (low resistance).
• 2 minutes: Increase cadence to 100 RPM (still low resistance).
• 2 minutes: Alternate every 20 seconds between 80 RPM (medium resistance) and 100 RPM.
• 3 minutes: Settle at 90 RPM (light resistance).

 

Main Set (40 minutes)

Segment 1: Cadence Ladder (12 minutes)

• 3 minutes at 85 RPM (moderate resistance).
• 3 minutes at 95 RPM (slightly lower resistance).
• 3 minutes at 105 RPM (light resistance, focus on smooth pedal strokes).
• 3 minutes recovery spin at 90 RPM (easy resistance).

 

Segment 2: High-Cadence Intervals (12 minutes)

• 1 minute at 110+ RPM (light resistance, stay smooth).
• 1 minute recovery spin at 85 RPM. Repeat for 6 rounds.

 

Segment 3: Strength Cadence Drills (12 minutes)

• 2 minutes at 60 RPM (high resistance, climb simulation).
• 1 minute recovery spin at 90 RPM (light resistance).
• 2 minutes at 70 RPM (moderate resistance, smooth effort).
• 1 minute recovery spin at 90 RPM (light resistance). Repeat for 2 rounds.

 

Cool-Down (10 minutes)

• 5 minutes: Easy spin at 85 RPM, gradually reducing resistance.
• 5 minutes: Very light effort at 90 RPM, focus on relaxing your legs.

 

Tips

• Keep your upper body relaxed throughout the workout.
• Focus on smooth, circular pedal strokes, especially during high-cadence intervals.
• Use a fan to stay cool and prevent overheating.
• Monitor your heart rate or perceived exertion to ensure you're working within your limits.