Adding variability to a sustained effort interval

Some workarounds to creating new workouts would be:

  1. Vary your cadence throughout the interval (95, 85, 75 rpm)

  2. Introduce standing (30 secs every X mins, 15 secs beginning every min)

  3. Put power into Resistance mode and change gears with cadence.

  4. Introduce quick 10 sec cadence spin ups. This will temporarily up the power until Erg catches up, then slowly drop into your natural cadence again.

If you turn off power smoothing you’ll see you’re actually getting quite a bit of variance even when it appears you’re pedaling smoothly. However, the above workarounds will give you even more variance.

In my testing between my Kickr Snap versus Quarq PM, see below how I varied cadences and gearing and how that effected the power:

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