Build strength with low cadence intervals
Shift into the big chainring and get into your smallest cog - its time for a big gear workout
Photo by:
Lauren Brandon on her Ventum One.
— by Lauren Brandon
Time for another big gear bike workout. One of my favourite aspects of a big gear, or low cadence bike workout, is that it is a great way to build strength in the legs. Big gear intervals can be incorporated into your training all season long, and it can be done on the trainer or out on the road.
You want your cadence to be around 60 RPM during the big gear intervals. Try not to grind on the pedals, but instead think about keeping a smooth pedal stroke. Also, try to do these intervals in your TT position. Think about keeping your upper body relaxed and develop the power from your legs.
Total workout time: 90 minutes
Warm up
20 minutes (10 easy, 5x 1-minute hard/1-minute easy)
Main Set
4x 10 minutes big gear/low cadence (this should be 80-85%) with 5 minutes easy with high cadence
Cool down
10 minutes easy
