C.A. stands for “Cadence Adjustment” and is exactly what this week’s workout is targeting. We all have our preferred cadence range, but it’s important to be able to pedal outside of that when riding outdoors over variable terrain. This workout challenges your ability to spin the pedals. And ideally, to do so outside of your typical comfort zone! If you enjoy this workout, check out the Build Me Up flexible training plan for more like it under the plans tab!
The workout begins with a warmup and three short spinups to get the muscles firing. Then it’s onto the main set, which is 8 minutes long and repeated 5 times. Each set consists of four different intervals which see your cadence climbing from 85 to 90, 100, then 115 in the final minute.
60 minutes long, 59 stress points
Workout Outline:
- Warmup
- 3 spinups of 30 seconds @110% of FTP, 100RPM
- 5 Sets of:
- 2 minutes @55% of FTP, 85RPM
- 3 minutes @90% of FTP, 90RPM
- 2 minutes @85% of FTP, 100RPM
- 1 minute @75% of FTP, 115RPM
- Cooldown
About Workouts of Week
Each week, Zwift features a fresh workout for riders looking to boost their fitness. These workouts are available on-demand under the “Workout of the Week” folder in your workouts list. They are also available as group workouts during their featured week (see upcoming WoTW group workouts).
Once the week has finished, Zwift may keep the workout available by saving it in another folder. If you want to save the workout yourself, click to duplicate the workout, then save your duplicate, which will be available under “Custom Workouts”.
How’d It Go?
Did you take on this week’s workout? How was it? Share below!
Your RPM is too fast.
Are this “workouts of the week” following a line or it is just a random workout? like a month doing intervals for strenght… then a month for VO2.. or just randomly set?
Probably not meant to be an organized progressive series–those would fall under the many training PLANS Zwift offers.