This drill helps improve leg speed (cadence) and power by mimicking a turbine for short on-and-off intervals. Think high intensity revving up! These intervals develop the ability to generate and process a lot of lactate, allowing the body to continue at a high level. Outdoor cyclists do these to improve their speed on the road; moving faster is a direct result of being a more powerful rider. Indoors, this drill is a very realistic high-intensity training session, one that will have your riders begging for mercy.
You will need a very good warm-up. After 8–10 minutes of easy pedaling, gradually bringing up the heart rate, do some high-cadence ladder drills for another 10 or more minutes. Perceived exertion should reach about a 7 or 8 by the end of the extended warm-up. If you have power meters, you should not exceed FTP in the warm-up (Zone 4).
This drill absolutely demands that the legs be primed, the heart be prepped, and the mind be prepared.