Power steps / changing cadence
Usual 15 mins warm up
Start in 2nd or 3rd hardest gear, low/ medium resistance – 20 or 30%
3 mins in above gear, cadence 90 rpm
2 mins 1 gear easier, cadence 95 rpm
1 min 1 gear easier, cadence 100+ rpm
3 mins easy
You should look to be up at threshold HR / intensity after 60 secs or so.
Repeat above twice more, same starting gear but feel free to adjust required as maintaining the target cadence is more important than maintaining the gear.
This session can also be used to work with power by setting your target watts or just above threshold watts and hitting it at each cadence by adjusting gearing or resistance on a trainer with power function.