March 4, 2025 
matthewmace 
Slow down your pedal stroke to increase aerobic endurance.
Low cadence cycling intervals are somewhat controversial. The scientific evidence on their effectiveness is mixed, to say the least.
Yet, these low RPM sessions are a favourite for many professional riders.
This is supported by a new study that found low cadence intervals to significantly improve maximal aerobic power and other parameters.
With this in mind, this article explains everything you need to know about low cadence cycling intervals. I also explain the findings of the recent study to help show you what benefits you can expect from adding these to your training.
What you will learn:
- The benefits of low cadence training
- What the current scientific literature says about low cadence training
- How to incorporate low cadence intervals into your program
Would you rather listen to coaches Cam and Ryan talk about low cadence cycling intervals? Listen to the podcast episode below.
What is cycling cadence?
Cycling cadence is how fast or slow you pedal per minute. This is called revolutions per minute, or RPM for short.
For most riders, a good cycling cadence is typically anywhere from 70-90 RPM. A low cadence would be below these guidelines, and a high cadence above.
Although, cadence varies from rider to rider.
What are the benefits of low cadence intervals?
Working at a low cadence has many possible benefits like improving muscular strength and efficiency and increasing power output on steep climbs.
Below, you will find more information on each benefit:
1. Increase muscular strength
Riding at a low cadence recruits more muscle fibres than riding at your usual cadence. It also activates numerous neuromuscular pathways and increases muscle activation.
Also, your central nervous system works harder and learns to activate more motor units, which can improve pedalling efficiency.
This low cadence riding helps build strength in the muscles because of the added resistance.
Although somewhat similar to resistance training — including how you can progressively overload the muscles — low cadence intervals should complement and NOT replace strength training.
Low cadence training can help you accelerate faster, holding a higher power with a lower cadence. This is a useful tool to have in your toolbelt when attacking extra steep gradients or trying to hold a wheel, for example.
2. Improve torque production
Torque is produced when you push down on the pedals.
The power you see on your power meter or screen is a product of torque multiplied by your cadence. By lowering the cadence (at the same power), you are required to produce more torque. Low cadence intervals manipulate this equation to improve your ability to push higher torque, which translates across higher cadences and power output.
For your cycling, this allows you to generate more power on the pedals. It’s useful for climbing and sprinting. It also helps with acceleration.
Also, being able to apply more torque at a normal cadence will likely translate to a higher power output or FTP.
3. Simulate real-world conditions
Low cadence sessions help simulate real-world conditions.
Pushing a high gear up steep gradients gets you good at… you guessed it, increasing power output on steep climbs.
Similarly, being able to generate lots of torque and power is also good for accelerating quickly.
For example, in many longer events, there are often either steep climbs or you’re forced to push hard to hold a wheel. Having the ability to produce higher torque and a tolerance for low cadence will help you when it comes to those crunch-time moments!
4. Improve fatigue resistance
Low cadence cycling recruits more slow-twitch muscle fibres than riding at your usual cadence.
This helps you get more efficient at producing higher forces over long durations and reduces fatigue.
Think about it like this…
If you were to ride a steep climb for the first time without dropping gear, you may not be able to complete it.
But if you added low cadence intervals to your training, you would have increased fatigue resistance and could push more power at a lower cadence to complete the climb.
You could use a harder gear to push more power, not only surviving the climb, but attacking it.
5. Increase power output
When you increase torque, you also increase power output because you generate more force per pedal revolution. This means you can sustain a higher power at any given cadence, increasing FTP.
Does low cadence cycling build muscle?
Low cadence cycling can help muscle hypertrophy and muscular endurance.
Your legs won’t balloon in size. Just look at any pro cyclist — they have impressive builds, but for the most part, they don’t have massive amounts of muscle.
However, these low cadence sessions should not replace strength training. Instead, it’s something to add to your training, especially during the base-building phase.
What does the science say about low cadence intervals?
A recent 2024 study highlights the effectiveness of low cadence interval training (50-70 RPM) in improving cycling performance.
The study compared two groups of well-trained female cyclists aged 18 years old:
- A low cadence group that also used a higher resistance
- A freely chosen cadence group
Both groups followed a polarized training program. Each group performed sprint interval training (SIT) and high-intensity interval training (HIIT) over an 8-week period.
The low cadence group showed significant improvements in maximal aerobic power, VO2 max, and power at the second ventilatory threshold (VT2). The freely chosen group saw small improvements, but VO2 Max was the only measurement that significantly increased.
Also, the low cadence group saw greater type 2 muscle fibre recruitment and improved neuromuscular efficiency. Ventilatory capacity (VEmax) also improved in the low cadence group.
Practical takeaways:
- Low cadence intervals improved both strength and endurance
- Training at a low cadence improved aerobic capacity and strength and neuromuscular efficiency
- Low cadence intervals may prove a valuable training tool for road cyclists
How to use low cadence intervals in your cycling training
Ryan Thomas, head coach at the RCA, recommends starting with 5×5 minutes of low cadence intervals. Ride at zone 3 power with a cadence of around 60 RPM.
Zone 3 is approximately 76-90% of your FTP (see the chart below). Rest 3-4 minutes after each interval of easy cycling at a higher cadence — whatever feels comfortable.
Train at Zone 3 for low cadence cycling intervals.
Start on the higher end of the low cadence and get a feel for how your body responds. If you feel you can go lower, you can.
To progress, increase power slowly and/or lower cadence. You can later increase the length of each effort.
You can do these low cadence intervals on a hill using the downhill as your recovery.
You do not have to find the steepest hill as this is less controllable, and you will likely enter zone 4 or 5.
Instead, a slight incline while riding in a high gear is an excellent place to start.
Can you do a low cadence workout on Zwift?
You can perform low cadence cycling intervals on a platform like Zwift but these are typically much more challenging.
This is because you’re more likely to enter a spiral of death — this is when your cadence drops too low, and you can no longer keep pedalling. If doing indoor low cadence intervals, you will benefit from working at a slightly higher cadence than outdoors.
Instead of going down to 50 RPM, stick to 60-70 RPM.
Also, do not perform these intervals using ERG mode. Use free riding — also called level mode — to reduce the risk of entering a spiral of death. Low cadence work on a trainer with a locked power can be very challenging and may cause you to fail the workout.
When to use low cadence intervals
Low cadence intervals are best done during your base training and in the off-season if you compete.
These low cadence efforts stress the musculoskeletal system. Therefore, you might not want to do these during a season of racing, for example.
Because of the high demand on the musculoskeletal system, do not perform low cadence cycling intervals if you have existing knee or back pain or other injuries. Low cadence work will usually aggravate these issues and make them worse.
Always check with a healthcare provider because starting a new type of training, including low cadence intervals.
FAQs
What cadence is too low for cycling?
For regular riding, try not to go below 70 RPM. If you’re doing low cadence intervals, you can go as low as 40-50 RPM.
What is a good average cadence for cycling?
A good average cadence for cycling is anywhere between 70 to 90 RPM. This average varies slightly but is a good ballpark for most riders.
How to improve cycling cadence
To improve cycling cadence, add low and high cadence drills into your training. Also, make an intentional effort to ride at a higher cadence — get a cadence sensor if you don’t already have one. This will make a big difference!
Key takeaways
- Low cadence intervals improve muscular strength and endurance, neuromuscular efficiency, and aerobic capacity (40-60 RPM is a good place to start).
- Simulates real-world scenarios like pushing power on steep climbs or accelerating.
- Best used in the off-season to build strength and endurance.
- It does not replace strength training; it complements it.
- Be cautious if you have injuries like knee or lower back pain. Consult a healthcare professional before trying low cadence intervals.
Do you want to try low cadence cycling intervals but don’t know how to structure these in your training?
Shop our off-the-shelf road cycling plans, which include low cadence work delivered in a progressive manner from 4-12 weeks to help you improve your FTP, endurance, and low cadence drills.
