Coach Ray’s Cadence Session 6 – Improve Your Pedalling Efficiency

Coach Ray’s Cadence Session 6 is a technique-focused smart-trainer workout designed to improve pedalling efficiency, coordination and cadence control. Eight progressive cadence sets increase from 90 to 110rpm while maintaining Level II intensity. The full article includes coaching tips, Strava and TrainingPeaks data, plus the option to complete the coach-led session on Velocity.

Not every smart-trainer workout needs to leave you exhausted. Some sessions are about becoming a better cyclist, rather than simply pushing harder.

Coach Ray’s Cadence Session 6 is a technique-focused indoor cycling workout designed to improve your pedalling efficiency, coordination and cadence control.

The challenge is straightforward: can you increase your leg speed while keeping the intensity controlled and your pedal stroke smooth?

The Workout

After a five-minute Level I warm-up, the main set consists of eight four-minute cadence progressions, all ridden at Level II:

• 1min at 90–95rpm

• 1min at 95–100rpm

• 1min at 100–105rpm

• 1min at 105–110rpm

Repeat that progression eight times before finishing with a five-minute Level I cool-down and ten minutes of stretching.

The cycling portion takes 42 minutes, with 52 minutes total training time including stretching.

Technique, Not Just Fitness

The important part of this workout is that your intensity remains at Level II while your cadence changes.

As your leg speed increases, concentrate on keeping your upper body relaxed, hips stable and pedal stroke smooth. If you start bouncing in the saddle or losing control at the higher cadences, back the cadence off slightly.

The aim isn't to reach 110rpm at any cost. It's to develop the ability to pedal faster without sacrificing technique.

See What the Session Looks Like in Practice

I've also completed the workout myself and included my Strava ride details and TrainingPeaks training data in the full article.

This gives you an opportunity to see how the cadence progressions translate from the written workout into an actual training session.

Or Ride the Session With Me

You can also complete Coach Ray’s Cadence Session 6 with me on Velocity.

Velocity isn't simply a workout file telling you what numbers to hit. The sessions are coach-led via video, with your training data displayed on screen while you ride.

I'll take you through the workout and coach you on what to focus on as your cadence increases, so you can concentrate on executing the session rather than watching the clock.

👉 Read the complete article, see my training data and ride Coach Ray’s Cadence Session 6

The full article includes more detailed coaching advice, common mistakes to avoid, tips for improving your higher-cadence riding and a direct link to the coach-led Velocity workout.