Cadence Training To Improve Pedalling | 25 Minute Indoor Cycling Workout

Improve your pedalling technique on the bike with Conor’s 25-minute cadence workout. This indoor training session stays consistent at 7/10 efforts but cadence alternates between 60 and 110 rpm throughout. By switching between spinning and grinding, you’ll be activating different muscles to increase pedalling efficiency.

Session breakdown:
00:00 - 1 mins @ 2/10 (80 rpm)
01:00 - 2 mins @ 3/10 (80 rpm)
03:00 - 1 mins @ 5/10 (80 rpm)
04:00 - 2 mins @ 3/10 (80 rpm)
06:00 - 1 mins @ 7/10 (60 rpm)
07:00 - 1 mins @ 7/10 (110 rpm)
08:00 - 1 mins @ 7/10 (60 rpm)
09:00 - 1 mins @ 7/10 (110 rpm)
10:00 - 2 mins @ 2/10 (80 rpm)
12:00 - 1 mins @ 7/10 (60 rpm)
13:00 - 1 mins @ 7/10 (110 rpm)
14:00 - 1 mins @ 7/10 (60 rpm)
15:00 - 1 mins @ 7/10 (110 rpm)
16:00 - 2 mins @ 2/10 (80 rpm)
18:00 - 1 mins @ 7/10 (60 rpm)
19:00 - 1 mins @ 7/10 (110 rpm)
20:00 - 1 mins @ 7/10 (60 rpm)
21:00 - 1 mins @ 7/10 (110 rpm)
22:00 - 1 mins @ 2/10 (80 rpm)
23:00 - 1 mins @ 8/10 (100 rpm)
24:00 - 1 mins @ 2/10 (80 rpm)

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Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.

Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.

More workouts with GCN: https://gcn.eu/gcntraining

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