Low Cadence Training: Will it Make You a Stronger Cyclist?

by Liam Bertuzzi

Max Hobson - Northern Rivers NSW.

Low cadence, high torque efforts are the king of old school training sessions but is there any real science behind them? Let’s dive in!

We should probably start off by explaining what low cadence sessions even are. These sessions are a type of interval training where both intensity and cadence are carefully controlled. Typically performed in zones 3 and 4, these sessions involve pedalling at a low rpm (generally between 40 and 60 rpm). The main variable is duration, with some athletes performing shorter efforts of three to five minutes, while others sustain efforts for 30 minutes or more.

Why Incorporate Low Cadence Work into your Training?

Low cadence training is regaining popularity, with some professional cyclists and seasoned riders championing its purported benefits. These include increased power, greater muscular strength, improved cycling economy and efficiency, and practical applications in time trialing, climbing and cyclocross (there’s more but these cover the main areas). 

Jan Ullrich - pedalling at low cadence up Alto de Angliru, 1999

Power Builder or Just a Grind?

The impact of low cadence efforts on power is not straightforward. Kristoffersen et al. (2014) compared a low cadence group (40 rpm) to a self selected cadence group. The low cadence group showed no improvement over the self selected group.

A study by Ludyga et al. (2016) contrasted a high and low cadence interval training protocol against a control group. They found similar improvements in both high and low but both groups exceeded the control. These findings are reinforced by Whitty et al. (2016) which demonstrated that both high and low cadence interval training elicited comparable improvements in VO2max and maximal aerobic power with the caveat that the low cadence training group exhibited a greater increase in average power output during a 15 minute all out time trial (16% vs. 8%). Exercise science research can produce conflicting results due to variations in study design, small sample sizes, the complexity of physiology, and methodological differences. This highlights the need for careful interpretation.

Let’s Talk about Strength.

You'll often hear that low cadence is great for increasing muscle strength and some will even say it’s a good enough alternative to strength training. However, research does not support this claim. Low cadence cycling of 40-60 rpm is far closer to endurance training than it is to heavy strength training (Hansen & Rønnestad, 2017). Can you imagine doing 40-60 back squats in a gym in one minute? Kristoffersen et al. (2014) found no improvements in leg strength from 12 weeks of low cadence training. Low cadence cycling should not be used as an alternative to a dedicated strength training program.

Metabolically Efficient, But Powerful Enough?

Lower cadence is less energy demanding than higher cadence and requires less oxygen (Stebbins et al. 2014). This finding might suggest that low cadence is superior for metabolic efficiency, particularly in time trialing. However, athletes must consider their ability to generate sufficient power at these lower cadences.  While a cadence of 60 rpm may be efficient, it can fall below the muscle's optimal contraction rate for force production. As power output increases, so does the cadence at which muscles can most effectively produce it (Dunst et al. 2024).  Further research is needed to determine the efficacy of low cadence training for improving efficiency at higher, self-selected cadences.

Stebbins et al. (2014)

The Skill of Low Cadence Riding.

While low cadence is often discussed from a physiological standpoint, it's equally important to recognise it as a skill that can be developed and honed. Cyclocross riders, for example, frequently face situations demanding high power output at low cadences. The dynamic nature of racing and course conditions often necessitate big gear accelerations up steep inclines or out of corners where gear changes are impossible. These athletes must therefore develop proficiency in riding at lower cadences.

Additionally, familiarity and comfort with low cadence, high torque pedalling is massively useful for climbing steep terrain. Remember that feeling of when you’re on one of those 20% climbs, you’ve run out of gears and you’re left with but one option and that is to suffer and grind it out. Comfort with low cadence, high torque pedalling is crucial for staying composed on steep climbs.

Is Low Cadence Training the Key to Your Cycling Success? 

Athletes who struggle with maintaining a controlled cadence over varying terrain and power intensities may find great use in low cadence training. Low cadence training can enhance proprioceptive awareness of the pedal stroke due to its slow and controlled nature. Furthermore, athletes who are already challenged by low cadence may develop compensatory habits, such as rocking side to side or pulling on the handlebars, which ultimately lead to inefficient power transfer and hinder their performance.

While research on low cadence training is somewhat limited, and dedicated strength training programs offer more established benefits for strength development, incorporating low cadence work strategically can be a worthwhile addition to a well rounded training plan for some athletes. It offers a potential pathway to improved technique, especially for those new to the demands of cycling.

Bonus Question: Does Low Cadence Increase Drivetrain Wear? 

The relationship between torque and drivetrain wear is simple yet complex, but the underlying principle is clear: lower cadence at a given power output results in higher torque. For example, a rider producing 300 watts at 50 rpm generates double the torque as one at 300 watts and 100 rpm.

While we know torque can cause elastic deformation, plastic deformation and fractures in metal, the question becomes how significant this is in a real-world cycling scenario. Theoretically, higher torque from lower cadence should lead to faster chain wear. However, the magnitude of this difference is the crucial point, and I couldn't find any direct testing on this.

Zero Friction Cycling is a fantastic resource for chain wear. They have a very impressive testing protocol (https://zerofrictioncycling.com.au/wp-content/uploads/2020/01/Converting-Pedalling-Watts-to-Newtons-v6.pdf). For example, their research demonstrates a rider generating 400 watts exerts 533 Newtons of force on the chain (refer to the protocol for more details). Given the industry standard chain tensile strength of 8000N, a rider would theoretically need to produce 6000 watts to reach that limit. This begs the question: does the force exerted at typical human power outputs, so much lower than the chain's breaking point, actually contribute meaningfully to wear?

Ideally, a controlled study comparing drivetrain wear at different cadences but the same power output would provide the most definitive answer. For instance, comparing 300 watts at 100 rpm vs 300 watts at 50 rpm over a significant distance would be incredibly valuable.

References

Dunst, A. K., Hesse, C., & Ueberschär, O. (2024). Understanding optimal cadence dynamics: a systematic analysis of the power-velocity relationship in track cyclists with increasing exercise intensity. Frontiers in physiology, 15. 10.3389/fphys.2024.1343601

Hansen, E. A., & Rønnestad, B. R. (2017). Effects of Cycling Training at Imposed Low Cadences: A Systematic Review. International journal of sports physiology and performance, 12(9), 1127–1136. 10.1123/ijspp.2016-0574

Kristoffersen, M., Gundersen, H., Leirdal, S., & Iversen, V. V. (2014). Low cadence interval training at moderate intensity does not improve cycling performance in highly trained veteran cyclists. Front Physiol, 5(34). 10.3389/fphys.2014.00034

Ludyga, S., Gronwald, T., & Hottenrott, K. (2016). Effects of high vs. low cadence training on cyclists' brain cortical activity during exercise. Journal of science and medicine in sport, 19(4), 342-347. 10.1016/j.jsams.2015.04.003

Stebbins, C. L., Moore, J. L., & Casazza, G. A. (2014). Effects of cadence on aerobic capacity following a prolonged, varied intensity cycling trial. Journal of sports science & medicine, 13(1), 114–119.

Whitty, A. G., Murphy, A. J., Coutts, A. J., & Watsford, M. L. (2016). The effect of low- vs high-cadence interval training on the freely chosen cadence and performance in endurance-trained cyclists. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 41(6), 666–673. 10.1139/apnm-2015-0562