High-Cadence Intervals 6×3 Minutes

Basics

48 min

IF 0.54

Six 3-minute blocks at 70% FTP holding 100–110 rpm. Develops neuromuscular coordination and pedaling economy — free speed with no fitness cost.

Duration

48 min

Blocks

Intensity

0.54

Workout analysis

Session profile and interval structure.

warmup · 55%10 min

Repeat 6 times

active · 70%3 min

recovery · 60%2 min

cooldown · 45%8 min

Training purpose

Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.

Useful when you want sessions that match tags such as Cadence, Drills, Efficiency, Technique.

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Session summary

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