Pushing through knee pain
Low cadence loads the knees more than a smooth spin. Discomfort that appears during the effort is a clear signal: raise the cadence, or stop the drill.
CyclingTempoIntermediate 69 min
Low-cadence intervals on the bike (4 × 8 min)
Low-cadence intervals on the bike: four 8-minute efforts at 76–85% of FTP, pedalling at 50–60 rpm, with 4 easy minutes between each. A 69-minute session. A widely used form of on-bike strength work whose benefits haven't been shown in studies.
Session profile11 blocks
At a glance
- Duration
- 69 min
- Main target
- 76–85%FTP3 Z3 · Tempo
- Time at target
- 32 min
- Estimated load
- 54
- Structure
- 4 × 8′ at 76–85% FTP, 4′ recovery
- Level
- Intermediate
- Equipment
- Power meter · Smart trainer
The session in detail
FTP
Time in zone
- Z127 min
- Z210 min
- Z332 min
What the targets mean
| Target | Zone | Time | FTP 200 W | FTP 250 W | FTP 300 W |
|---|---|---|---|---|---|
| 76–85% | 3Tempo | 32 min | 152–170 W | 190–213 W | 228–255 W |
| 50–60% | 1Recovery | 12 min | 100–120 W | 125–150 W | 150–180 W |
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Wattson works out the targets from your FTP and sends the session to your Garmin, Wahoo, Coros or Suunto.
What this session is for
At the same power, pedalling more slowly takes more force on each turn. The session mimics a steep climb: you push hard on every pedal stroke at moderate intensity, and your muscles work differently from your usual cadence. It's the idea of strength training on the bike, in the exact pedalling movement.
The research is more cautious than the practice. A 2017 systematic review found no solid evidence that low-cadence training improves performance; its authors cautiously suggest keeping a few efforts in. The drill is still very widely used by coaches.
Who it's for
Intermediate riders, especially those preparing for hilly or mountain events. You need a recently measured FTP. Avoid it if you have knee pain: force at low speed loads them.
When to do it
One session of this kind a week is a common guideline, ideally in a general preparation phase or before a very hilly event. Avoid the day before a hard session or a race. To ease in, start at 60–70 rpm, then work down towards 50–60.
How to do it
Warm-up
15 min5′ at 45–55% FTP + 5′ at 56–65% FTP + 5′ at 66–75% FTP
15 minutes building from 45 to 75% of FTP, in 5-minute steps, at your usual cadence.
Main set
44 min4 × 8′ at 76–85% FTP, 4′ recovery
Four 8-minute efforts at 76–85% of FTP, or 190 to 213 W for an FTP of 250 W, pedalling at 50–60 rpm. Shift into a big gear, stay seated, upper body and arms relaxed: the force comes from your legs, not from hauling on the bars. Between efforts, 4 easy minutes at 50–60% of FTP, or 125 to 150 W, at any cadence: use them to spin your legs out. On a smart trainer, ERG mode holds the power while you drop the cadence.
Cool-down
10 min10′ at 40–55% FTP
10 very easy minutes at 40–55% of FTP, at a high cadence to loosen your legs.
How it should feel
Muscularly heavy, moderate on the lungs. You feel your thighs working on every turn, without much breathlessness. No joint pain should appear: if a knee complains, raise the cadence. Guide: 5 to 6 out of 10.
Common mistakes
Hauling on the bars
Gripping the bars and rocking your upper body works your arms, not your legs. Stay seated, shoulders down, hands light: every pedal stroke should come from your thighs.
Raising the intensity
The session is tempo. Above the range, low cadence becomes a threshold strength effort, far harder on muscles and joints. Keep to the planned power.
Expecting miracles
Studies don't show a clear performance gain from this kind of work. Use it as an extra, once or twice a week at most, not as the core of your preparation for the mountains.
When to skip it
Before you start
- A recently measured FTP.
- A few tempo sessions already done.
Skip it if
- You have knee pain.
- A hard session or race is planned for the next day.
Origin and evidence
Level of evidence
Limited evidenceLevel 2 of 5
Systematic review by Hansen and Rønnestad (Int J Sports Physiol Perform 2017): there's no solid evidence that low-cadence training brings a benefit; the authors cautiously suggest considering a few low-cadence efforts, at moderate to maximal intensity. Studies define low cadence as below the freely chosen cadence, for example 40 to 70 rpm at moderate power. The drill is very widely used by coaches: 'Muscle Tension Intervals' at Carmichael Training Systems, often called 'SFR' in Italy, a name not checked against a primary source. The 4 × 8-minute structure, the tempo intensity, the 50 to 60 rpm range, the warm-up and the cool-down are Wattson choices. Bottom line: well-established practice, little evidence of an effect.
Sources
- Hansen E. A., Rønnestad B. R., Int J Sports Physiol Perform 2017
- Carmichael Training Systems, exercice « Muscle Tension Intervals »
Frequently asked questions
What cadence for strength work on the bike?
Here, 50 to 60 rpm, well below your natural cadence. Studies define low cadence as below that natural cadence, for example 40 to 70 rpm at moderate power. If the drill is new to you, start at 60–70.
What power for low-cadence intervals?
Tempo, at 76–85% of FTP: 152 to 170 W for an FTP of 200 W, 190 to 213 W for 250 W, 228 to 255 W for 300 W. The difficulty comes from the force on each turn, not the intensity: no need to go higher.
Does low-cadence work make you stronger on climbs?
Nothing clearly proves it. A 2017 systematic review found no solid evidence of a performance gain; its authors still suggest keeping a few efforts in. It's a common coaching drill, to treat as an extra rather than the key to progress.
Low cadence or the gym?
They're not the same efforts. Heavy strength training in the gym produces far higher forces; low cadence stays within the pedalling movement at moderate intensity. The two can sit side by side in a training plan.
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