CyclingEnduranceBeginner 52 min

High-cadence drills on the bike (5 × 3 min)

High-cadence drills on the bike: five 3-minute blocks at 108–120 rpm and 55–65% of FTP, with 3 minutes at normal cadence between each. A 52-minute session, open to newer riders. A technique drill, not an intensity session.

Written by Pierre Halloo · Updated 25 October 2026

Session profile13 blocks

At a glance

Duration: 52 min
Main target: 55–65%FTP2 Z2 · Endurance
Time at target: 27 min
Estimated load: 29
Structure: 4 × 3′ at 55–65% FTP, 3′ recovery + 3′ at 55–65% FTP
Level: Beginner
Equipment: Power meter · Smart trainer

The session in detail

FTP

Time in zone

Z115 min
Z237 min

What the targets mean

The session's targets, in watts for three reference FTPs
Target	Zone	Time	FTP 200 W	FTP 250 W	FTP 300 W
55–65%	2Endurance	27 min	110–130 W	138–163 W	165–195 W

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What this session is for

Spinning very fast against low resistance works the smoothness and coordination of your pedal stroke. Your legs learn to turn smoothly at high cadence, without jerks or bouncing on the saddle. It's useful for accelerating, following a group's changes of pace or staying supple late in a ride.

The power stays moderate: neither strength nor cardio is being worked. The case for cadence work rests mostly on coaching practice; researchers who've looked into it point out the lack of evidence that it does what's claimed.

Who it's for

All levels, especially riders who naturally push big gears at low cadence. A recent FTP sets the power; without a power meter, the drill still works on feel with a cadence sensor.

When to do it

The fatigue stays low: once or twice a week is a common guideline, on its own or slipped into an endurance ride. It fits easily the day after a hard session. To progress, raise the cadence in steps over the weeks.

How to do it

Warm-up
15 min
5′ at 45–55% FTP + 5′ at 56–65% FTP + 5′ at 66–75% FTP
15 minutes building from 45 to 75% of FTP, in 5-minute steps, at your usual cadence.
Main set
27 min
4 × 3′ at 55–65% FTP, 3′ recovery + 3′ at 55–65% FTP
Five 3-minute blocks at 108–120 rpm and 55–65% of FTP, or 138 to 163 W for an FTP of 250 W, with 3 minutes at 85–95 rpm and the same power between blocks. On the flat in a small gear, raise the cadence gradually over the first few seconds, then hold it. If you bounce on the saddle, drop the cadence a little until your pedalling is smooth again. On a smart trainer, ERG mode holds the power whatever your cadence.
Cool-down
10 min
10′ at 40–55% FTP
10 very easy minutes at 40–55% of FTP, at your natural cadence. Notice whether your natural cadence feels easier than before the session: it often does.

How it should feel

Easy on the lungs, demanding on coordination. The first few minutes feel like spinning in thin air; concentration tires you more than your legs do. You should never bounce on the saddle. Guide: 3 to 4 out of 10.

Common mistakes

Bouncing on the saddle

It's a sign the cadence is beyond what you can coordinate. Drop a few rpm, get back to a smooth stroke, then build up gently. 105 clean rpm beats 120 with a bounce.

Letting power rise with cadence

Outdoors, it's tempting to keep the same gear and spin faster: power climbs and the drill becomes a tempo effort. Shift into a small gear to keep the power moderate.

Tensing your upper body

At high cadence your shoulders creep up and your hands grip the bars. Relax everything: hips steady, upper body still, only your legs working.

Treating it as a cardio session

High-cadence work is a technique drill. Don't count it as a hard session, and don't swap it for harder efforts: its value lies in being easy.

When to skip it

Before you start

A cadence sensor, on the bike or the turbo.

Skip it if

You're on a busy or downhill road: the drill needs flat ground and attention.
You have hip or knee pain that gets worse at high cadence.

Origin and evidence

Level of evidence

Established practice, no dedicated studyLevel 1 of 5

A coach's drill. Chris Carmichael (Carmichael Training Systems) describes 'Fast Pedal' like this: on flat ground in a small gear, raise the cadence gradually to 108–120 rpm, then hold it for the prescribed time. The case for cadence work rests mostly on practice: researcher Ernst Hansen, author of a review on the subject, points out the lack of evidence that it produces the effects attributed to it. The number and length of the reps, the 55–65% FTP power, chosen to keep the drill easy on the cardiovascular side, the cadence between blocks, the warm-up and the cool-down are Wattson choices. Bottom line: well-established practice, little evidence of an effect.

Sources

Carmichael Training Systems, exercice « Fast Pedal »

Frequently asked questions

What cadence for high-cadence drills?

Here, 108 to 120 rpm on the work blocks, and 85 to 95 between them. The number matters less than the quality: a smooth stroke with no bouncing on the saddle. If 108 rpm has you bouncing, start lower.

What power for high-cadence drills?

At 55–65% of FTP: 110 to 130 W for an FTP of 200 W, 138 to 163 W for 250 W, 165 to 195 W for 300 W. The power stays moderate so the drill works coordination, not cardio or strength.

Does high-cadence work make you faster?

Not directly. It aims for a smoother pedal stroke at high cadence, useful for accelerating and following changes of pace. Scientific evidence that it improves performance is lacking: it's a widespread coaching drill, to treat as technique work.

Do I need a smart trainer?

No, but it makes things simpler: in ERG mode, power stays fixed while you vary the cadence. On the road, pick a flat stretch and a small gear, and keep an eye on your power so it doesn't climb with the cadence.

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