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“I like it because there’s always something going on throughout the workout so the time goes by quickly.” The Cadence Bike Trainer Workout ⏱️ Total time: ~55 minutes Warmup 10 min easy spin Zone 3 intervals at different cadences (keep effort in zone 3): 1 min 110 rpm 1 min 120 rpm 1 min 130 rpm 1 min 120 rpm 1 min 110 rpm —— 5 min easy spinning 12 sec seated sprint in a hard gear 5 min easy spinning —— Zone 3 intervals at different cadences (keep effort in zone 3): 1 min 130 rpm 1 min 120 rpm 1 min 110 rpm 1 min 120 rpm 1 min 130 rpm —— 5 min easy spinning 12 sec seated sprint in a hard gear 5 min easy spinning —— Zone 3 intervals at different cadences (keep effort in zone 3): 1 min 100 rpm 1 min 110 rpm 1 min 120 rpm 1 min 110 rpm 1 min 100 rpm Cooldown 10 min easy spin MAKE IT FUN: “Get some music bumping, set up a fan or put your trainer in a breezeway, or replay a World Cup on RedBull TV to get you through this one,” Blunk says