Low-Cadence Torque Intervals 4 x 3 min
Four seated three-minute efforts at 50 to 55 rpm and moderate power, a careful introduction to big-gear work for pedaling force on climbs.
- Duration
- 49 min
- Effort
- 28
- Level
- Beginner
- Focus zone
- Endurance
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 | 15 min | 45 → 70% FTP55 → 72% HRmax | |
| 4 ×Repeat these steps | ||||
| 2.1 | IntervalEndurance Big gear, seated, 50 to 55 rpm | 3 min | 65-75% FTP65-78% HRmax | 50-55 rpm |
| 2.2 | RecoveryRecovery Light gear, spin at 90 plus | 3 min | 40-55% FTP50-65% HRmax | 90-100 rpm |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax | |
About this workout
Low-cadence work at moderate power makes each pedal stroke carry more force while breathing stays relaxed. Coaches use it to prepare riders for steep climbs and to practice applying force smoothly through the whole stroke. Whether it builds strength the way gym work does is debated, but as a pedaling skill for climbs it is useful.
Warm up for 15 minutes. Then ride four efforts of three minutes at 50 to 55 rpm, seated, at 65 to 75% of FTP. The limit should be the muscles, not your breathing. Between efforts, spin a light gear at 90 rpm or more for three minutes. Keep the upper body still and avoid rocking or pulling on the bars.
Stop at once if the knees hurt. Riders with knee problems should start at 60 rpm. After a few sessions, move on to 5 x 5 minutes or raise the power to low tempo.
Tips
- Warm up fully before the first effort, since high force on cold muscles is hard on the knees.
- Shift to a harder gear instead of slowing the legs on purpose.
- Stop the session at the first sign of knee pain.
Good forGran fondoMountain bike
Season phaseBase