Aerobic Conditioning: Low-Cadence Tempo Intervals

These low-cadence tempo intervals allow us to work on technique, focus on force production at the pedals, and improve muscular endurance.

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For the past few weeks, we’ve focused on winter training, including baseline testing and neuromuscular/technique work. Now we will begin applying these principles to some moderate intensity intervals.

The goal will be to continue aerobic conditioning by performing work (intervals) around that first ventilatory or lactate turn-point.

These low-cadence tempo intervals allow us to work on technique, focus on force production at the pedals, and improve muscular endurance. (For more, check out Fast Talk episode 125: Put It in the Big Gear—We Explore Low-Cadence, High-Torque Training with Neal Henderson)

Heart rate will be a second focus as we aim for steady and repeatable efforts. This is a great workout to allow you to develop a feel for the appropriate effort and dial in a very steady cadence.

Join us on Zwift or the platform of your choice and download the workout file below to use with your preferred training app.

Get the Tempo Intervals Workout File here.

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