Low-Cadence Torque Intervals, 5 x 5 min
Five 5-minute efforts at 55 to 65 rpm and 82 to 88% of FTP with 3 minutes easy, seated force work for climbing.
- Duration
- 1 h 05 min
- Effort
- 49
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target | Cadence |
|---|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax | |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax | |
| 5 ×Repeat these steps | ||||
| 3.1 | IntervalTempo Seated, 55 to 65 rpm, steady force | 5 min | 82-88% FTP78-85% HRmax | 55-65 rpm |
| 3.2 | RecoveryRecovery Easy spin, normal cadence | 3 min | 40-55% FTP50-65% HRmax | 85-95 rpm |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax | |
About this workout
Low-cadence intervals put more force into each pedal stroke at a moderate power. You ride five efforts of 5 minutes at 82 to 88% of FTP with the cadence held at 55 to 65 rpm, then spin easily at a normal cadence for 3 minutes.
Studies on low-cadence training show mixed results. It does not seem to build leg strength much, but riding at a low cadence is part of steep climbing and of pushing a heavy gear on rough terrain, and it helps to be used to it. Treat the session as practice in staying seated, stable and smooth under high force, not as a replacement for strength training.
It suits intermediate riders in the base and build phases. Keep the upper body quiet and the core engaged. Stop the effort if you feel strain in the knees and raise the cadence a little the next time.
Tips
- Pull lightly on the bars to keep the upper body stable.
- Shift to a heavier gear before each effort instead of during it.
- Spin out fully in the recoveries at 90 rpm or more.
Good forGran fondoRoad raceGravel
Season phaseBaseBuild