Cadence Ladder Turbo Session: Smooth Pedalling from 80 to 110rpm

Session Overview

This 60-minute cadence ladder session on the turbo trainer develops smooth, efficient pedalling technique by systematically climbing from 80rpm to 110rpm across structured blocks. Higher cadence reduces per-stroke force on your quads, delays fatigue on the run and builds the neuromuscular efficiency that separates good cyclists from great ones. Perfect for race season preparation when leg freshness matters.

What You’ll Need

• Turbo trainer or smart trainer
• Cycling computer or GPS watch with cadence display
• Fan for cooling
• Water bottle — minimum 750ml per hour on the turbo
• Optional: small towel for sweat

Warm-Up (12 minutes)

Begin at an easy Zone 1–2 effort at your natural cadence (typically 85–95rpm for most riders). Gradually bring the legs up to temperature over 12 minutes without forcing any specific cadence. Include 3 x 10-second spin-ups to 100rpm to prepare the neuromuscular system for the higher cadence blocks ahead.

Main Set

The session consists of 4 cadence blocks, each at a progressively higher RPM target. Maintain a consistent power output across all blocks — the focus is purely on cadence, not power. If your power drops as cadence rises, that is fine for this session. You are building the neural pattern, and the strength will follow with practice.

• Block 1 — 8 minutes at 80rpm: Slightly below your natural cadence. Focus on even, circular stroke mechanics, not just pushing down. Power: moderate Zone 2.
• Rest: 2 minutes easy Zone 1 spin
• Block 2 — 8 minutes at 90rpm: Natural cadence for most triathletes. Focus on relaxed hips, no rocking in the saddle. Power: moderate Zone 2.
• Rest: 2 minutes easy Zone 1 spin
• Block 3 — 8 minutes at 100rpm: The aerobic sweet spot. You should feel efficient, not bouncy. If your hips are rocking, back off 5rpm. Power: Zone 2.
• Rest: 2 minutes easy Zone 1 spin
• Block 4 — 8 minutes at 110rpm: High cadence neuromuscular work. Reduce resistance/gear if necessary to maintain 110rpm. This is the hardest skill block — keep your upper body still. Power: Zone 1–2, power drops are fine.

Cool-Down (8 minutes)

Reduce to easy Zone 1 spinning, letting cadence drift back to your natural rate. Finish with 2–3 minutes of very light pedalling before dismounting and stretching your hip flexors, glutes and lower back.

Coaching Notes

• Bouncing in the saddle at high cadence is the most common fault — it means the gear is too hard for the target RPM. Drop a gear rather than forcing the cadence from the hips.
• Keep your grip on the bars light. Tension in your hands and arms wastes energy and disturbs pedalling rhythm.
• To make it easier: reduce each block to 6 minutes and take 3-minute recovery spins between efforts.
• To make it harder: increase Block 4 to 115rpm for the final 4 minutes, or repeat the whole main set twice with a 5-minute easy block between sets.
• Aim to complete this session once per week during race season preparation — consistent cadence work builds the neural pathway that high-cadence riding requires.