[hlnx1]

Low-cadence intervals, for example 50-60 rpm at tempo or sweet spot power, are sometimes promoted as “strength on the bike”. The evidence on what they actually do is mixed.

• The force per pedal stroke is higher at low cadence, but it is still far below what a squat or leg press demands
• Some riders like them for building comfort with big gears on climbs and in headwinds
• They are not a substitute for strength training in the gym
• Very low cadences under high load can stress the knees, especially if bike fit is not ideal

Related: cycling power and FTP and strength training science.

Do you include low-cadence work in your training, and why?

[hlnx1]

If you want to try them: 3-4×8 minutes at tempo power (about 76-85% FTP) at 55-65 rpm, seated, with 4 minutes easy at normal cadence between. Stop if you feel knee pain. Treat it as a variation, not a key session.

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