Quantifying Pedaling Efficiency (GE/PE): How to Become a More Effortless Rider

Introduction

Two riders with the same FTP of 250W can show significant time differences on the same route. Beyond aerodynamics, “pedaling efficiency” is another key differentiator. The higher the efficiency, the less energy required to produce the same power—meaning that within the same energy budget, one can sustain higher power output or ride longer. Quantifying pedaling efficiency is an important part of cycling training science.

Two Main Indicators of Efficiency

Gross Efficiency (GE)

GE is defined as: Mechanical Power Output (W) / Metabolic Energy Input (W) × 100%

Metabolic energy input is calculated from oxygen consumption and the Respiratory Exchange Ratio (RER). Professional riders typically have a GE of 22–26%, well-trained amateur riders around 18–22%, and untrained individuals can be as low as 15%.

Pedaling Effectiveness (PE)

PE specifically refers to the proportion of pedaling force that “effectively drives crank rotation”:

• Of the force applied while pedaling, only the tangential force perpendicular to the crank is effective
• Forces parallel to the crank (inward, outward) are “ineffective forces” that waste energy
• Modern power meters (such as Garmin Vector, Favero Assioma) can measure pedaling efficiency indices (Pedal Smoothness & Torque Effectiveness)

Physiological Factors Affecting Pedaling Efficiency

1. Muscle Fiber Composition

Type I slow-twitch muscle fibers have higher oxidative phosphorylation efficiency than Type II fibers. Research (Coyle et al., 1992) shows that the higher the Type I fiber ratio, the higher the GE generally tends to be.

2. Mitochondrial Density

The electron transport chain in mitochondria is the core of aerobic energy conversion. After training, mitochondrial density increases, producing more ATP at the same oxygen consumption.

3. Pedaling Technique

Pedal Smoothness reflects the smoothness of force output at the dead spots (12 o’clock and 6 o’clock positions). Technical drills can significantly improve pedaling efficiency in the dead spot region.

4. Cadence Selection

Research shows that each individual has a personalized “Preferred Cadence Efficiency.” For most riders, 80–100 rpm is the optimal efficiency range, but individual differences are significant.

5. Bike Fit Quality

An inappropriate saddle height or position causes a significant portion of pedaling force to dissipate in directions other than tangential, directly reducing PE.

How to Quantify Your Own Pedaling Efficiency

Tool 1: Power Meter + Respiratory Gas Analysis

The most accurate method requires measuring VO2 (oxygen consumption) in a laboratory setting, combined with power meter data to calculate GE. Several university sports science departments in Taiwan have this equipment, costing approximately NT$3,000–6,000 per session.

Tool 2: Power Meter Pedaling Indices

• Torque Effectiveness: > 75% is considered good
• Pedal Smoothness: > 20% is considered good
• These data can be viewed on Garmin Connect or Wahoo platforms

Tool 3: Submaximal Oxygen Consumption Test

Measure steady-state heart rate at a fixed power output (e.g., 200W). A lower heart rate indicates lower oxygen consumption at the same power, indirectly reflecting improved efficiency.

Training Methods to Improve Pedaling Efficiency

Technical Drill 1: Single-Leg Pedaling

On a stationary trainer, unclip one foot and pedal with only the other leg for 30–60 seconds, feeling the force transfer through the dead spot region. This is the most effective technical drill for improving pedal smoothness.

Technical Drill 2: High-Cadence Drills

Maintain 100–110 rpm at light aerobic intensity (Zone 2) for 5–10 minutes. High-cadence training forces each pedal stroke to be quick and efficient, helping to improve neuromuscular coordination.

Physiological Training: Long Zone 2 Rides

Zone 2 training is the fundamental method for improving GE—increasing mitochondrial density, raising fat oxidation rates, and enabling the aerobic system to utilize every molecule of oxygen more efficiently.

Strength Training: Lower Limb Muscle Strengthening

Squats, single-leg squats, and Romanian deadlifts strengthen the glutes and quadriceps, making the prime movers in pedaling more powerful, reducing the load on accessory muscles, and improving overall efficiency.

Practical Recommendations

• Regularly track heart rate on the same route at the same oxygen consumption level: If heart rate gradually decreases at the same Zone 2 power output, it is direct evidence of improved efficiency
• Avoid the “mashing” misconception: The feeling of force does not equal high efficiency; relaxed, smooth pedaling maximizes GE
• Pay attention to left-right leg balance: If your power meter shows a left-right difference exceeding 10%, investigate the cause (Fit, muscle imbalance, old injuries)
• Build efficiency through long-distance riding: Efficiency improves naturally with accumulated riding hours; there are no shortcuts

Conclusion

Pedaling efficiency is the most difficult cycling performance metric to observe with the naked eye, yet it is one of the most worthwhile investments. Improving from 18% to 22% GE means producing more power with the same energy, or consuming less energy at the same power—this is especially critical for performance in the latter stages of long-distance events (such as the Wuling Eastward Climb). Efficiency is the crystallization of years of training and technical accumulation; it cannot be rushed, but every conscious effort in practice accumulates.

Related Reading

• Pedaling Efficiency: The Energy Ledger of Pedaling Mechanics and Muscle Contraction
• Training Adaptations in Cycling Efficiency (GE): A Study on the Impact of Pedaling Technique on Energy Expenditure
• Measuring and Improving Gross Efficiency: The Energy Conversion Rate of Pedaling Technique
• The Science of Cycling Efficiency: A Comprehensive Benefit Analysis of Pedaling Technique, Aerodynamics, and Equipment