“Russian Step - Hamster Style” is a cadence game where your legs spin like a hamster wheel! Alternate between high-speed spins (100–120 RPM) and controlled strength efforts (60–75 RPM). It builds coordination, pedaling efficiency, and muscle activation. Stay focused and flow with the rhythm. Let’s spin like warriors!
The “Russian Step - Hamster Style” workout is perfect for those aiming to improve cadence agility, pedaling efficiency, and neuromuscular responsiveness. By alternating very high RPM efforts with slower, strength-focused segments, it trains your body to handle sudden changes in rhythm and builds muscular coordination. It’s an excellent session for riders of all levels who want to break routine, sharpen their pedal stroke, and have fun while training. It also keeps the mind engaged and legs responsive.
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• Warm-up (10 min):
• Easy spin at 90 RPM, gradually increasing power to 60% FTP.
• Main set (45 min):
• 6 x (6 min intervals):
• 1 min @ 80% FTP, 65 RPM
• 1 min @ 95% FTP, 90 RPM
• 30 sec @ 110 RPM, 70% FTP
• 30 sec @ 60 RPM, 90% FTP
• 1 min @ 100 RPM, 75% FTP
• 1 min recovery @ 50% FTP, 85 RPM
• Finale (5 min):
• Progressive cadence ramp: start at 85 RPM, increase 5 RPM every minute
• Cool-down (10 min):
• Easy spin at 60% FTP, 85 RPM