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.