Big Gears, Bigger Gains? Why Low-Cadence Training Might Be Worth a Spin

If you’ve ever felt your lungs bursting and your legs threatening mutiny as you churn up a steep climb, you’ve probably dabbled—albeit unknowingly—in low-cadence training. Some folks think it’s the holy grail of cycling strength; others see it as an old-school curiosity destined to blow out your knees. So what’s the deal? Does grinding up a hill in a monster gear actually make you stronger, or is it a glorified way of mashing yourself into oblivion?

The Theory Behind Low-Cadence Drills

In a perfect world, you’d produce top-tier power outputs via a silky-smooth, effortless spin. Realistically, when you slow your pedal stroke way down (think 40–60 rpm), you amp up the muscular force (a.k.a. torque) on each pedal stroke. This is essentially strength work on the bike—pedaling heavier “weights,” if you will. Proponents suggest it’s a unique stimulus: more muscle damage (in a “good” way), possibly more testosterone production, and improved pedal stroke “mechanics.” The idea: as you adapt, your overall power and stamina might climb right along with you.

The Controversy

Despite endless anecdotal evidence—countless cyclists swear by it—scientific research hasn’t always given low-cadence training a shiny gold star. Some critics say it’s too likely to cause injuries. Others dismiss it as simply training you to ride slowly, which is a less-than-ideal skill set unless your only goal is to emulate a tractor. And yet, a more recent study (published toward the end of 2024) found that well-trained cyclists who performed their high-intensity intervals at a lower cadence saw greater gains in their aerobic power and threshold than those who stuck to their usual spin.

When It Makes Sense

There’s a certain logic in seeing bigger gains from low-cadence work if you train a lot. Hard intervals can be taxing, and if you’re clocking 10+ hours on the bike each week, you might need a different kind of “stress” that’s not as mentally or physically draining as constant race-pace efforts. If you’re time-crunched, though, you might get more bang for your buck from short, intense sessions rather than prolonged torque fests.

How to Try It

Want to dip a toe into the world of big-gear grunting? You could do a classic session:

• 6×4-minute intervals at 50 rpm
• Power: Around 90–95% of your threshold (a.k.a. your FTP)
• Recovery: 3 minutes of easy spinning in between

A hill or a smart trainer simulating a climb works best. Just don’t let your cadence drop below about 40 rpm, or you’re flirting with knee nightmares.

The Bottom Line

Low-cadence training isn’t guaranteed to sprinkle magic wattage dust on your legs, but many cyclists—recreational and pro—are convinced it helps. The best plan is to give it a fair shot, track your fitness markers (be they a power meter or a reliable local climb), and see how you respond. It might be a game-changer...or just another experiment that told you more about what doesn’t work for you. Either way, you’ll learn something, and knowledge is power—pun intended.

References:

1. Hebisz R & Hebisz P. Greater improvement in aerobic capacity after a polarized training program including cycling interval training at low cadence (50-70 RPM) than freely chosen cadence (above 80 RPM). PLos ONE, 2024; 19(11):e0311833