Cadence Work: High RPM Turbo Session

Session Overview

This turbo session trains high cadence pedalling to improve neuromuscular efficiency and reduce muscle fatigue on the bike. By spinning at higher RPMs in a low gear, you develop smoother pedal strokes and preserve glycogen for the run. Total session time: 60 minutes.

What You’ll Need

• Turbo trainer or smart trainer
• Road or triathlon bike with cadence sensor (optional but helpful)
• Fan for cooling
• Water bottle — hydration is important even indoors

Warm-Up (10 minutes)

10 minutes easy spinning at 80-85 RPM, RPE 3. Gradually increase cadence toward 90 RPM in the final 2 minutes to prime your neuromuscular system.

Main Set

High cadence intervals targeting 95-110 RPM. Use a small chainring and easy cassette gear throughout to achieve high RPM without excessive power output.

• 5 x 2min at 100-105 RPM in easy gear, 2 min recovery at 80 RPM between each
• 3 x 5min at 95-100 RPM at Zone 2 power, 3 min recovery between each
• 1 x 10min sustained effort at 90-95 RPM at sweet spot intensity (88-93% FTP)

Cool-Down (10 minutes)

10 minutes easy spinning at 80 RPM, gradually reducing resistance. Let your heart rate settle fully before dismounting from the trainer.

Coaching Notes

• Your hips should not bounce in the saddle — if they do, reduce cadence by 5 RPM
• High cadence work can feel uncomfortable at first; consistent practice over weeks builds adaptation
• Use a small chainring and easy cassette to achieve high RPM without high power output
• RPE for the 5-min blocks should be a comfortable Zone 2 — the goal is cadence, not power