OCD: Get Yourself Connected

Let’s Get Connected!

This is a high-cadence drill of three intervals. I call it “Get Connected” because that plays with the name of the last song as well as the goal of the third interval.

You will do a series of three 5-minute high-cadence intervals at the same intensity but a different cadence, paying attention to the different heart rate response as cadence increases. The first interval is in the high 80s to 90 rpm, the second in the mid 90s rpm and the third right around 100 rpm. Try adding this drill at the end of some flat road work or climbs at a moderate pace.



  1. What are the percentages to use if you do not have bikes with watt measurements

  2. Love this Jennifer! Appreciate the use of power/ftp for guidance. Hoping to light up some light bulbs in my class!

  3. Is it possible to use another measurement other than avg watts? Our Schwinn bikes vary greatly on measuring avg. I think it might be too easy. Unless they set their avg on the first interval.

    1. Author

      Lorri, you can ask them to keep an eye on their wattage number and simply try to keep it around their FTP. Doing so will make their average end up right where they want it, but if you don’t trust your average number computed by the power meter, then just do it visually like that. Same result.

      Otherwise, you can see that RPE doesn’t always work because it will rise at higher cadences even with the same power output.

      So what you can do, which is the same for those who do not have power meters, is to use RPE but allow it to rise slightly by the third interval. HR will be a little higher, as is the sensation of work.

      Does that make sense?

  4. This is great! My riders often marvel at how different their HR is in various efforts and now I have more words to explain this phenomenon.

  5. Great explanation once again…thx for another excellent article…

    1. Author

      you’re welcome! My riders loved this one!
      well…they loved to hate it! They all thought that last one was so “hard” but when they saw how it was the same power, they really learned something about efficiency.

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