What is the appropriate cadence (intensity) for a U1 hard steady state workout?

What is the appropriate cadence (intensity) for a U1 hard steady state workout?

• A. 18-22 moderate
• B. 22-28 hard
• C. 28-34 very hard
• D. 34 and up exhausting

Answer: (A)

U1 steady-state work targets a sustainable aerobic effort, so the focus is on maintaining technique and breathing at a pace you can hold for a long time. A cadence of 18–22 strokes per minute provides enough drive to keep you moving without pushing the intensity into harder zones. Higher cadences—like 22–28, 28–34, or 34+—tend to accompany greater effort and would move you toward hard, very hard, or exhausting levels, which isn’t appropriate for a steady-state session in U1. So the moderate cadence range 18–22 is the best fit for maintaining a U1 hard steady-state workout.

U1 steady-state work targets a sustainable aerobic effort, so the focus is on maintaining technique and breathing at a pace you can hold for a long time. A cadence of 18–22 strokes per minute provides enough drive to keep you moving without pushing the intensity into harder zones. Higher cadences—like 22–28, 28–34, or 34+—tend to accompany greater effort and would move you toward hard, very hard, or exhausting levels, which isn’t appropriate for a steady-state session in U1. So the moderate cadence range 18–22 is the best fit for maintaining a U1 hard steady-state workout.