Workout preview: High-Cadence Ramps, Week 4, Thursday

We'll do this workout in ERG mode as usual.

We're back to work today!

1. Warm up with the usual fast pedals. Your legs may feel a little chunky after the break; let them wake up slowly and don't force the leg speed.

2. Settle into a nice Endurance pace. Remember, today we are not training; we are still mentally in rest mode, but we need to begin to wake up the system and prep for the weekend.

3. This is a series of four 4-minute high-cadence ramps. Each minute raises the power and the cadence progressively. Between the 4-minute intervals, we ride aerobic endurance at a self-selected cadence (80-90 rpm is most common). We're using the cadence to rev our engines to help open us for the weekend, while also still giving our legs a little break; remember: higher cadence = lower torque to make the power. Your heart rate may be a little more responsive today, so don't worry; that's a normal part of rest. Again, don't force the cadence; it will get faster and faster as you relax into the speed.

4. Short cool down