063 CADENCE WORKOUTS EXAMPLES

063-1

A: CADENCE TRAINING

INTENSITY
Intensity gray zone and green zone.
GEAR
Gear rpm 100.
And race gear. RPM< 100.
THE CADENCE TRAINING IN THE FOLLOWING HEART RATE ZONES

  • Recovery = R
  • Easy endurance training = EET
  • Intensive endurance training = IET

Example for a rider with a HR max of 200.
Make your own schedule.

063-2

Every HR zone consists of three intensities: low – medium – high.
Use every zone in your workout.

A: CADENCE TRAINING: one Block = 40 minutes

063-3


B: CADENCE TRAINING

INTENSITY
Intensity gray and green zone
GEAR
Gear with RPM 100
And race gear. RPM < 100.

Calculate your own HR zones See example below.
This is an example for a rider with a HRmax of 200.

063-4

Every HR zone consists of three intensities: low – medium – high.
You have to use every zone in your workout.

Intensity of the cadence training in gray and green zone.
Look at your heart rate zones:

  • Recovery = R
  • Easy endurance training  = EET
  • Intensive endurance training  = IET

B: CADENCE TRAINING: one Block = 40 minutes

063-5