Cadence Training Indoors: The Training Value of High Cadence 110rpm vs. Low Cadence 60rpm

The Physiological Significance of Cadence

Cadence (rpm) determines the torque output per leg:

• 250W @ 90rpm → 2.78W·s of torque per leg per second
• 250W @ 60rpm → 4.17W·s of torque per leg per second (+50% force demand)
• 250W @ 110rpm → 2.27W·s of torque per leg per second (-20% force, +22% neural frequency)

At the same power output, cadence determines whether you rely on “force” or “neural drive.”

High Cadence Drills

Goals

• Improve neuromuscular coordination
• Reduce “dead spots” in the pedal stroke
• Train the cardiovascular system while reducing muscular load
• Improve recovery after climbs / sprints

Classic Workout: High Cadence Spin-ups

Warm-up 15min @ Z2 (Endurance)
4 reps:
  - 3min @ 110-115rpm, power 60% FTP
  - 2min @ 90rpm, power 70% FTP (recovery)
Cool-down 10min

Execution Details

• At 110rpm, do not bounce (keep your hips stable on the saddle)
• Keep your upper body relaxed; do not pull on the handlebars
• Monitor pedal balance (left-right imbalance < 3%)
• Heart rate will be 10-15 bpm higher than expected (this is normal)

Advanced: 120-130rpm Sprints

Warm-up 15min
6×10s @ 130rpm, power 70% FTP
(50s @ 90rpm recovery between reps)
Cool-down 10min

Simulates high-speed pedaling when pushing on descents.

Low Cadence Drills / Strength Endurance

Goals

• Build muscular strength (Type II muscle fibers)
• Improve climbing power
• Increase endurance at slow pedaling speeds
• Strengthen core stability

Classic Workout: Low Cadence SST

Warm-up 15min @ Z2
4 reps:
  - 8min @ 55-65rpm, power 88-92% FTP (Sweet Spot)
  - 4min @ 90rpm, power 60% FTP (recovery)
Cool-down 10min

Execution Details

• At 60rpm, do not forcefully twist your knees
• Keep your upper body stable; do not rock the frame side to side
• Engage your core and keep your pelvis stable
• Sharp knee pain → stop immediately

Advanced: 50rpm Big Gear

Warm-up 15min
3 reps:
  - 10min @ 50rpm, power 80% FTP
  - 5min @ 95rpm, power 60% (recovery)
Cool-down 10min

Simulates steep climbs and trains pedaling strength.

Safety Red Lines for Cadence Training

Low Cadence

• Knee pain → stop immediately
• Hip joint stiffness → reduce power by 10-15%
• Do not exceed 2 sessions per week

High Cadence

• Bouncing on the saddle → reduce cadence
• Heart rate too high (> 92% MHR) → reduce power
• Neural fatigue accumulates quickly; do not exceed 3 sessions per week

Complementarity of the Two Training Types

Ability	High Cadence Training	Low Cadence Training
Neural activation	★★★★★	★★
Strength gains	★	★★★★★
Cardiovascular stress	★★★★	★★★
Fatigue resistance	★★	★★★★
Sprint explosiveness	★★★★	★★★

Periodization Recommendations

Base Phase (Winter)

• 2 low-cadence sessions per week (Strength Endurance)
• 1 high-cadence session per week (Neuromuscular)

Pre-Season

• 1 low-cadence session per week for maintenance
• 2-3 high-cadence sessions per week (improve neural response)

In-Season

• Maintain 1 high-cadence session per week
• Shift low-cadence work to real-world climbing

Advantages of Indoor Cadence Training

• Not limited by road conditions
• Precise control of power and cadence
• ERG Mode automatically locks power; you only need to focus on cadence
• Safe (no interference from traffic)

Observing Your Cadence Distribution

Use data analysis from Zwift or TrainerRoad:

• Look at your cadence histogram
• If 80-95rpm accounts for > 80% → your cadence range is too monotonous
• After incorporating extreme-cadence training, average FTP can increase by 3-5% over 6-8 weeks

Breaking out of your cadence comfort zone is the next ceiling for advanced riders.

Related Reading

• The Effect of Cadence on Oxygen Consumption: Finding Your Optimal Cadence
• Small Gear High Cadence vs. Big Gear Low Cadence: The Scientific Choice for Climbing Cadence
• Choosing Cadence When Climbing: 60rpm Power-Based vs. 90rpm Cardio-Based
• Climbing Cadence Choices: The Muscular Impact of High vs. Low Cadence Climbing