Cadence Training - Hoist Fitness LeMond pilot II Manuel D'instructions

Definition of Cadence
How rapidly the cranks are rotated or the rhythm of the ped-
al stroke; often referred to as RPM (revolutions per minute).
Concepts using Cadence for training
You can choose the goal of your workout in relation to
Resistance, Cadence, and Heart Rate . The intensity of your
workout is affected by pedal speed change and the resistance
applied. This is quantified as RPE - Relative Perceived Ex-
certion)
Resistance
Used
Light
Light
Light
Light
Moderate
Moderate
Moderate
Moderate
Heavy
Heavy
Heavy
Heavy
Page 20

CADENCE TRAINING

Cadence Heart Rate
RPM 50-70 35%-50% MHR
RPM 70-90 50%-60% MHR
RPM 90-100 60%-70% MHR
RPM 100-135 70%-85% MHR
RPM 50-70 55%-65% MHR
RPM 70-90 65%-75% MHR
RPM 90-100 75%-85% MHR
RPM 100+ 85%-100% MHR
RPM 50-60 70%-80% MHR
RPM 60-70 80%-85% MHR
RPM 70-80 85%-90% MHR
RPM 80+ 90%-100% MHR
RPE Feeling
1-2 Very easy
3-4 Easy
5 Steady;
comfortable
6+ Challenging
4-5 Somewhat
hard
5-6 Challenging,
steady
6-7 Hard!
7-10 Very hard;
chasing
6-7 Hard; talking
is hard
7-8 Very hard;
pushing
8-9 Very Hard!!
9-10 Maximal