Low-cadence torque intervals load the legs far less than strength training, and their effect on cycling performance is inconsistent
Interpretation
The mechanism evidence is fairly clear but from one small study: in 11 highly trained male cyclists, pedal force stayed below 54% of maximal dynamic force even at 40 rpm and maximal aerobic power (Barranco-Gil 2024), well below typical heavy-strength loads. Outcome trials disagree: 12 weeks at 40 rpm did not improve 30-min power or leg strength in 22 veteran men (Kristoffersen 2014); 10 weeks at 50 rpm produced no gains while squats did in 27 men (de Pablos 2025, congress abstract); 4 weeks of 60 rpm uphill intervals gave uphill time-trial gains similar to control in 18 men (Nimmerichter 2012); but 8 weeks of very hard sprint and 4-min intervals at 50-70 rpm raised maximal aerobic power 8.1% vs 3.0% in 24 young women (Hebisz 2024). None studied triathletes.
Practical implication
Don't count torque intervals as strength training or use them to replace gym work; treat low-cadence riding as optional, specific practice for climbs, possibly most useful attached to hard efforts. Evidence comes from small trials in trained cyclists, mostly men, not triathletes.
Sources
5 sources, independently verified.
Pedal force as a percentage of maximal dynamic force (measured on a friction-loaded ergometer) was 14%, 17%, 20% and 25% at free cadence from ventilatory threshold to maximal aerobic power, and 30%, 37%, 44% and 54% at 40 rpm; all-out standing-start sprints reached 21-31%. Relative force rose with intensity and with lower cadence but stayed below 54% in every condition, including 'torque training'. Small male-only sample; total rather than effective pedal force.
Congress abstract (Science and Cycling 2025). Over 10 weeks, twice-weekly squats (5 x 7 at 70% 1RM) improved maximal aerobic power (ES 0.60) and ventilatory thresholds (ES 0.47 and 0.48); twice-weekly torque intervals (5 x 4 min at 70% of VO2max power, 50 rpm) and control produced no significant changes. Abstract only, no DOI; full methods and data not available; men only.
Twelve weeks of 5 x 6 min at 40 rpm and 73-82% HRmax twice weekly did not improve VO2max (57.2 to 58.5 ml/kg/min, ns), 30-min power (278 to 276 W) or leg strength. The free-cadence group (90 min/week at the same heart rate) improved within-group: VO2max 58.9 to 62.2 ml/kg/min, 30-min power 284 to 297 W. Between-group differences in these outcomes were not shown to be significant; small sample, no no-extra-training control.
Four weeks, two sessions a week of 6 x 5 min at power at the respiratory compensation point. Lab test measures improved overall with no group differences. 20-min uphill time-trial power: +4.4% (60 rpm), -1.3% (100 rpm), +4.0% (control); flat: +1.5%, +2.6%, -3.5%. Suggests terrain-specific effects, but the control group's uphill gain was similar to the low-cadence group's.
Eight-week polarised programme (sprint intervals of 8-12 x 30 s all-out, 4-6 x 4 min at 90-100% of maximal aerobic power, long low-intensity rides). Riding the sprint and 4-min efforts uphill at 50-70 rpm raised maximal aerobic power 8.1% vs 3.0% and relative VO2max 8.7% vs 4.6% with freely chosen cadence above 80 rpm (significant interactions); across the whole group VO2max rose 6.8% and maximal aerobic power 5.6%. Small sample of young women; no group without sprints; not replicated.