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In this video we train the "smooth pedal stroke". Through one-legged intervals and intervals with high cadence you can train the control of the muscles in every position of the crank revolution. Especially the one-legged intervals make sure that you train the corresponding muscle groups but above all that you practice the conscious control of these muscles.
Instructions are given, so you can just follow the rider in the video.
4 min warm-up
30 s high cadence (120rpm)
30 s low cadence (90 rpm)
30 s high cadence (120rpm)
1 min relaxed (90rpm)
20 s left leg only
20 s both legs
20 s right leg only
1 min relaxed (90rpm)
20 s left leg only
20 s both legs
20 s right leg only
3 min relaxed (90rpm)
30 s high cadence (120rpm)
30 s low cadence (90 rpm)
30 s high cadence (120rpm)
1 min relaxed (90rpm)
20 s left leg only
20 s both legs
20 s right leg only
1 min relaxed (90rpm)
20 s left leg only
20 s both legs
20 s right leg only
3.5 min cool down
法语
英语
德语
美国
西班牙的
意大利的
荷兰语