Big Gear, Big Gains: The Definitive Guide to Low-Cadence Torque Workouts for Cyclists

Low-cadence torque training—also known as big-gear work, strength endurance, or SFR (Slow Frequency Repetitions)—involves pedaling at a lower cadence (typically 40–70 RPM) with a high resistance or big gear. The idea is to mimic strength training on the bike by pushing hard on the pedals at slow leg speeds. For instance, legendary pro cyclist Ivan Basso famously performed uphill training intervals at around 45 RPM and 115% of FTP (very high power) while seated (Basso Interview, Cyclingnews). Many riders and coaches swear these “grinding” efforts build leg strength and boost performance—especially for climbing and time trialing—while others remain skeptical.

In this article, we’ll take a comprehensive look at low-cadence torque training, explore its benefits across multiple cycling disciplines, review scientific research, and delve into practical training applications—all while staying accessible to amateur cyclists. If you’re looking to add some “muscular punch” to your pedaling, or want to climb with more power and efficiency, read on.

What Is Low-Cadence, High-Torque Training?

In cycling, power = cadence × torque. You can increase power either by spinning faster or by pushing harder on each pedal stroke. Low-cadence training focuses on the latter: using a bigger gear to generate high torque at a slower pedaling rate. Typically, cyclists select a natural cadence that minimizes muscle strain for a given power output (Martin et al., Journal of Applied Physiology). By riding at a lower cadence—say, 50–60 RPM—the workload per pedal stroke is higher, which engages more muscle fibers.

Key Point: The core premise is to overload the leg muscles while maintaining an aerobic or tempo intensity. This trains “strength endurance” on the bike, bridging the gap between weightlifting and conventional cycling intervals.

Benefits Across Different Cycling Disciplines

Road Cycling (Climbing and Time Trialing)

Road cyclists—particularly climbers and time trialists—commonly incorporate big-gear intervals to train for prolonged efforts where low cadence is either inevitable (steep climbs) or strategically beneficial (time trials).

1. Climbing:
   • On steep gradients, cyclists often drop to 60–70 RPM. Low-cadence training prepares your legs to handle that continuous high torque.
   • “Muscle tension intervals” on hills can be performed at 50–55 RPM for 5–10 minutes at a time. Over time, this can stimulate adaptation in both slow- and fast-twitch muscle fibers, increasing your ability to sustain power without fatigue (Ferguson & Whipp, European Journal of Applied Physiology).
2. Time Trials:
   • Big-gear workouts help boost Functional Threshold Power (FTP), a key metric for sustained performance.
   • Research suggests low-cadence intervals can improve 20-minute power output, translating to better TT results (Paton & Hopkins, Medicine & Science in Sports & Exercise).

Mountain Biking (XC and Cyclocross)

Off-road disciplines like cross-country mountain biking and cyclocross involve punchy climbs and technical terrain, forcing riders into low cadences. Practicing low-cadence torque intervals can:

• Improve core stability and pedaling technique when powering over roots or mud.
• Help maintain traction on steep or slippery climbs, where high cadence might lead to wheel spin.
• Make short, sharp hill surges more manageable, as riders become accustomed to high force at low speed.

Track Cycling (Sprint & Pursuit)

In track cycling, high-torque efforts are invaluable, particularly for:

• Sprinters: who must accelerate huge gears from a dead stop. Drills like standing starts at 30–60 RPM build raw leg strength and explosiveness.
• Pursuiters: who sustain high power for 4km. Low-cadence work can help them maintain a bigger gear over their target race duration.

Gravel & Triathlon

• Gravel Riders: often face long, steep dirt climbs, requiring consistent power output at reduced cadence.
• Triathletes: in an aero position, leg leverage can change. Low-cadence intervals can help them produce consistent power in a position that often reduces mechanical advantage.

Takeaway: Almost every cycling discipline has a scenario that demands high torque at lower RPM. Integrating low-cadence training can enhance performance in those key moments.

The Science Behind Low-Cadence Torque Training

Muscle Fiber Recruitment

A primary rationale for low-cadence workouts is to activate a broader range of muscle fibers, especially fast-twitch fibers, which may not be fully recruited at higher cadence and lower torque (Gardner et al., International Journal of Sports Medicine). Over time, training these fibers can:

• Increase endurance of fast-twitch fibers.
• Enhance neuromuscular coordination and pedaling economy.

Strength Gains vs. Gym Training

While big-gear efforts do not produce the same peak forces as gym-based squats or deadlifts, they offer cycling-specific strength endurance. Studies show that a combination of heavy resistance training and on-bike torque intervals can translate into improved threshold power (Rønnestad et al., Journal of Strength and Conditioning Research). However, pure maximal strength gains are still better achieved with traditional weightlifting.

Aerobic Adaptations

Does grinding in a big gear improve your aerobic capacity (VO₂max)? Research is somewhat mixed:

• Some studies indicate that low-cadence intervals yield improvements in time-trial performance and aerobic markers, particularly uphill (e.g., Paton et al. 2009).
• Others show no significant difference between low-cadence and self-selected cadence intervals, concluding that intensity and total volume might be more critical factors (Kristoffersen et al., Scandinavian Journal of Medicine & Science in Sports).

Efficiency and Economy

Pedaling efficiency might improve from repeated high-torque efforts, as you learn to apply force more effectively around the pedal stroke. While not all studies confirm a direct increase in gross efficiency, cyclists and coaches often anecdotally report feeling more “connected” to the pedals after a block of torque training.

Systematic Reviews

A 2017 review by Hansen & Rønnestad (Journal of Strength and Conditioning Research) concluded there is “no strong evidence” that low-cadence training is universally superior to normal-cadence interval work. However, practical success stories and many coaches’ experiences highlight clear benefits, particularly for climbing and TT performance.

Coach’s Perspective: “Even if the lab data is inconclusive, the real-world experience of pros who use low-cadence blocks—and see measurable gains—can’t be ignored.” – Coach Neal Henderson

Practical Application for Amateur Cyclists

When and How Often to Do Low-Cadence Workouts

1. Base or Early Season:
   • Include one low-cadence session per week during the base phase, then ramp up to two if it fits your overall plan.
   • Pair these workouts with other aerobic, endurance-focused rides.
2. Peak or Build Phase:
   • Reduce frequency to a maintenance level: once or twice a month.
   • Focus shifts to race-specific intervals or higher-intensity VO₂max sessions, but still keep some big-gear stimulus if you find it beneficial.

Sample Low-Cadence Workouts

Starter Torque Workout

5 x 5 minutes @ 90% FTP, 50–60 RPM
5 minutes easy spinning between intervals

• Stay seated for the entire interval.
• Focus on controlled breathing, smooth pedal strokes.
• These intervals are deceptively tough: you’ll feel a deep muscle burn.

Progressive Build (Over 4–5 Weeks)

1. Week 1: 3 x 7 min ON @ 50–60 RPM, ~Tempo/90% FTP, 3 min OFF
2. Week 2: 3 x 10 min ON @ 50–60 RPM, 5 min OFF
3. Week 3: 4 x 8 min ON @ 50–60 RPM, 4 min OFF
4. Week 4: 5 x 9 min ON @ 50–60 RPM, 4–5 min OFF
5. Week 5: 4 x 10 min ON @ 50–60 RPM, 5 min OFF

By Week 5, you’re accumulating a significant amount of low-cadence, high-torque volume. This progression systematically builds your capacity to handle prolonged muscular stress.

Advanced Variations

1. Cadence Over-Unders: Alternate 2 min at 50 RPM and 1 min at 90–100 RPM within each interval.
2. Extended Climbing Blocks: If you have a long climb, do 15–20 minutes continuously at 60 RPM, tempo effort.
3. Standing Starts (track-focused): From near-zero mph, push a big gear for 10–15 seconds at max force, then spin down. Repeat 6–8 times with full recovery.

Pro Tip: Always do a thorough warm-up (10–15 minutes of easy pedaling, plus some short 1-minute ramps at normal cadence) to ensure your muscles and joints are ready.

Precautions and Tips

1. Knee & Lower Back Health:
   • High torque at low RPM can stress joints and connective tissues.
   • If knee or back pain flares up, reduce gear size, increase cadence, or stop the interval.
2. Bike Fit Check:
   • Proper saddle height, saddle setback, and cleat alignment are critical.
   • Minor fit issues can be amplified during big-gear efforts.
3. Keep It Aerobic:
   • Low-cadence intervals are typically done at tempo or threshold zones. You shouldn’t be gasping like in a VO₂max or sprint workout.
   • Monitor heart rate or power to ensure you’re not overshooting the intended effort.
4. Don’t Overdo It:
   • One or two torque sessions per week is enough for most amateurs.
   • The muscular fatigue can be significant; plan an easier day or rest day afterward.
5. Combine With Gym Strength (Optional):
   • Many coaches recommend pairing weight training with on-bike torque work to reinforce newly gained strength in a cycling-specific movement.
   • Be mindful of overall fatigue if you add squats or deadlifts on top of big-gear intervals.

Conclusion

Low-cadence, high-torque training offers a distinctive method of developing on-bike strength. Whether you’re a road racer grinding up mountain passes, a mountain biker tackling technical climbs, or a track sprinter launching off the line, incorporating a steady dose of big-gear intervals can significantly enhance your leg strength, muscular endurance, and pedaling efficiency.

Key Takeaway: Like any training modality, it’s just one part of a balanced program. Blend torque work with higher-cadence intervals, endurance rides, and if possible, off-bike strength training. Monitor how your body responds, adjust accordingly, and remember that optimal results come from consistency and smart periodization.

So, if you’ve been spinning fast but missing that extra muscular punch, consider adding some low-cadence torque sessions to your routine. Grind it out, build that power, and watch your cycling performance soar!

References & Further Reading

1. Hansen, E. A., & Rønnestad, B. R. (2017). Does Low-Cadence Cycling-Specific Training Improve the Aerobic Performance of Well-Trained Cyclists? Journal of Strength and Conditioning Research, 31(5), 1211–1220. [Link]
2. Paton, C. D., & Hopkins, W. G. (2009). Effects of High-Power, Low-Cadence Pedaling Training on Cycling Performance. Medicine and Science in Sports and Exercise, 41(5), 1007–1011. [PubMed]
3. Kristoffersen, M. et al. (Year). Low-Cadence vs. High-Cadence Interval Training in Cyclists. Scandinavian Journal of Medicine & Science in Sports. [Google Scholar]
4. Rønnestad, B. R. et al. Heavy Strength Training Improves Cycling Performance. Journal of Strength and Conditioning Research.
5. Neal Henderson, WorldTour Coach – Personal Coaching Website
6. FasCat Coaching – Advice on Low-Cadence Intervals