by Quintana Roo Triathlon March 27, 2020

This article was written by QR Athlete Brent McMahon. 

One of my favorite workouts this season has been low cadence over gear work. Not too hard of an effort, just working on pedaling smooth circles, muscle recruitment and increasing pedal pressure (better time trialling for us lighter folks).

The workout  

This is a great 60-90 minute workout because it can be added to a weekly schedule with not much cost to the overall program. It is not intended to be too demanding or long of a workout so that it would need significant time to recover from or freshness to do.  If you are feeling some fatigue from the days prior, this is a great workout to reactivate and flush some stiffness out as well. I find I come out of this workout feeling better than I did going in, and the next bike session I have I’m very ready for. 

General Warm Up
  • 15min warm up with 5x20sec high cadence 115+
Hard Efforts Warm Up 
  • These should start at a little less (25watts or so) then what you could hold for 1min 
  • 3x45sec hard effort with 1:15 rest
  • 3x45sec hard effort plus 10-15 watts with 1:15 rest 
  • 5min easy
Main Set
  • 4x5min with 2:30rest 55cadence aerobic to high aerobic effort 
  • 5min easy
  • 4x1min with 2min rest best average max effort (try to keep all within 10-15watt average, no blowing up on number 4!)
Cool Down
  • 10-15min with 5x20sec high cadence 
Quintana Roo Triathlon
Quintana Roo Triathlon



Also in Quintana Roo Blog

Breivold and Hovda go 1st & 3rd at Norseman Extreme Triathlon
Breivold and Hovda go 1st & 3rd at Norseman Extreme Triathlon

by Jay Prasuhn September 14, 2023

The V-PR takes the win—and third place, no less—at the most epic triathlon of them all: Norseman. Join in for a battle royale between defending champ Jon Breivold, multi-time Norseman champ Allan Hovda, and Norseman rookie Sebastian Kienle. It's a battle you won't forget.
Read More
5 Key Tips to a Killer Kona Swim
Swim Like a Pro: 5 Essential Tips for Your Kona Experience

by Jay Prasuhn July 21, 2023

We talked to QR Pro Athlete (and one of the fastest swimmers in the game) Haley Chura, to learn some tips for a successful swim in the infamous waters of Kailua Bay at this years Ironman World Championships.
Read More
Matt Hanson's Six Top Race Travel Tips
Matt Hanson's Six Top Race Travel Tips

by Jay Prasuhn June 12, 2023

Having a seamless triathlon travel plan in place doesn't just mean eyeblinds, an aisle seat, and a neck rest. We chatted with QR pro triathlete (and veteran world traveler) Matt Hanson—fresh off a race trip to Europe to scout this fall’s Ironman World Championships in Nice, France—to get his key tips to a successful road trip to your next race.
Read More

get aero with qr

Size Chart

QUINTANA ROO BICYCLE SIZE GUIDES

View our size charts to see what size is best for you. After purchasing a new QR bicycle, our team will reach out to you to confirm your order and sizing information to be sure you have selected the optimum size.


V-PR + X-PR SIZE GUIDE

Find your frame sizes for the following bikes

V-PR | X-PR

SELECT YOUR HEIGHT

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50
    OR
    52

  • FRAME SIZE
    52

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

PRSERIES SIZE GUIDE

Find your frame sizes for the following bikes

PRsix2 | PRsix | PRfive2 | PRfive | PRfour

SELECT YOUR HEIGHT

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50
    OR
    52

  • FRAME SIZE
    52

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

SRSERIES SIZE GUIDE

Find your frame sizes for the following bikes

SRsix | SRfive

SELECT YOUR HEIGHT

  • FRAME SIZE
    XS

  • FRAME SIZE
    XS

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    S

  • FRAME SIZE
    M

  • FRAME SIZE
    M

  • FRAME SIZE
    M

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    L

  • FRAME SIZE
    L
    OR
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.