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

Patriot Racer: The Mike Mendoza Story
Patriot Racer: The Mike Mendoza Story

by Jay Prasuhn November 07, 2022

One could think Mike Mendoza’s Guinness record of Ironman 70.3 finishes makes him a legend. In truth, it’s his service, which led him to triathlon, that makes him an American hero. We link up with Mike to talk about what triathlon gave him—and what he gave back through our sport.
Read More
TriBike Transport 2022 Bike Count
The Other Bike Count: TriBike Transport

by Jay Prasuhn November 01, 2022

While the Hawaii Ironman Bike Count is a must-read, the TriBike Transport Count revealed Quintana Roo in the top three brands transported to events across the U.S. Read the analysis and discover for yourself how you can get triathlon's fastest bikes delivered to you in weeks!
Read More
Quintana Roo Hawaii Ironman World Championship Recap
QR in Kona: The 2022 Hawaii Ironman World Championships

by Jay Prasuhn October 18, 2022

The 2022 Hawaii Ironman World Championships has passed, and we look back at an exciting week. From pre-race service at the expo and exclusive QR Kona Collective activities to race day action from our age groupers and pros, we were there for all of it. We break down Kona Week in the blog!
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.
Cyber Week Sale!