I’m a low cadence rider and have been working at increasing leg speed by pedaling a higher cadence in a moderately big gear. I find this pyramid interval with constant gearing challenging and beneficial. It also nudges my lactate threshold and VO2max.
After warming up, begin the interval with a cadence of 85 rpm. Every 60 seconds, maintain your gearing and increase your cadence by 5 rpm. Increase cadence three times on the minute (85 rpm to 90 rpm to 95 rpm – ascending the pyramid)). Then reverse the interval by three times decreasing the cadence by 5 rpm every 60 seconds (95rpm to 90 rpm to 85 rpm – descending the pyramid).
Recovery spin for 5 minutes and repeat for a total of three intervals.
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