This variable cadence ride is a deceptively difficult workout that helps cyclists werk On multiple energy systems as they progress from one interval to the next While none of the intervals alone are that difficult, the progression from one to the next with decreasing cadence systematically loads the legs and leads to an increasing sense of fatigue despite the effort being thesame. The first interval is at the highest cadence and is primarily focused on aerobic systems. The last interval has the lowest cadence and is directed at strength - I will give this workout to athletes at any time during the season, but it is particularly beneficial in the build phase or after the season is over as a means of maintaining bike fitness and strength. While this workout can be done outdoors, like any structured workout, it is best suited for the trainer Workout of the Week: Variable Cadence Ride Warm-up 15 min. @ 45% FTP Main set ROUND 1 3 sets 8 min. 90-99 RPM: 70% FTP/1 min 90% FTP Recover 3 min. 55% FTP ROUND 2 3 sets 8 min. 80-89 RPM: 70% FTP/1 min 90% FTP Recover 3 min 55% FTP ROUND 3 3 sets 8 min. 70-79 RPM: 70% FTP/1 min. @ 90% FTP Recover 3 min. 55% FTP Cooldown 15 min. @ 45% FTP