This plan is design to help you develope a more efficent pedal stroke. Pedal efficency is one of the most overlooked aspects of cycling but it is something that can greatly increase the amounts of watts you can push. Think of it like rusty chain versus a brand new well oiled one. Pedal Efficency work is the oil of our legs, keeping up the work even once a week will help you conistancy improve your pedal work.

This 7 day plan lays out my top 5 pedal efficency exercises. It is only a 7hr plan but hours can be added on to each ride to meet your cycling needs. The goal is just lay out all of the exercises, you can spread these workouts over several weeks if you want.