Slow Down to Get Faster — How Low-Cadence Intervals Boost Aerobic Power in Cyclists(PART 3)

Spin to win, or slow it down?

Introduction — The Final Piece of the Performance Puzzle

In our first two deep-dives, we explored how cyclists can build strength and power without needing the gym — showing that heavy, low-cadence on-bike resistance sessions deliver similar benefits to traditional squats.

Now, we’re turning the pedals toward the aerobic side of performance — how you breathe, sustain effort, and convert energy efficiently over long rides.

A fresh 2024 study by Rafał Hebisz and Paulina Hebisz, published in PLOS ONE, tackled a deceptively simple question: Does the cadence you choose during high-intensity intervals affect your aerobic gains?

Spoiler alert: yes — and the results might surprise you. Cyclists training at lower cadences (50–70 RPM) achieved nearly double the improvement in VO₂ max and peak power compared with those spinning at their comfortable 80+ RPM pace.

In other words: sometimes, to go faster, you need to slow your legs down.

Background — Why Cadence Matters in Cycling Training

Cadence — the number of pedal revolutions per minute — is one of the most misunderstood variables in cycling.

Most riders develop a “preferred” cadence over years of riding. For many recreational cyclists, that’s around 85–95 RPM, while pros often hover near 90–100 RPM for efficiency. But training at your comfortable cadence isn’t always the best way to stimulate adaptation.

• High cadence = lower pedal force, more reliance on cardiovascular endurance.

• Low cadence = higher muscular force per stroke, more neuromuscular and strength demand.

  
  

Low-cadence efforts have long been used by pros in specific training blocks, especially for climbing or torque development, but few controlled studies have directly compared how cadence influences aerobic performance within a structured endurance plan.

The Hebisz & Hebisz study changed that — and did so with elegant precision.

The Study — How the Researchers Tested Cadence in PolariSed Training

Study: Greater improvement in aerobic capacity after a polarized training program including cycling interval training at low cadence (50–70 RPM) than freely chosen cadence (above 80 RPM) (PLOS ONE, 2024, DOI: 10.1371/journal.pone.0311833)

Participants

• 32 well-trained female cyclists (average VO₂ max ≈ 51 mL·kg⁻¹·min⁻¹).

• Randomly assigned to two groups:

  • LOW cadence group: intervals at 50–70 RPM

  • FREE cadence group: intervals at > 80 RPM (freely chosen)

Duration

• 8-week training intervention.

Training Model

Both groups followed a polarised training plan (POL) — a model dividing training time into:

• ~80 % at low intensity (LIT)

• ~10 % at high intensity (HIIT)

• ~10 % at sprint interval training (SIT)

  
  

That’s right — most sessions were easy, but the quality of the hard work mattered.

The Intervals

• SIT: 8–12 × 30 s all-out sprints (1.5 min recovery)

• HIIT: 4–6 × 4 min near-max (8 min recovery)

• The only difference between groups: the cadence maintained during these intervals.

What They Measured

1. Maximal oxygen uptake (VO₂ max)

2. Maximal aerobic power (Pmax)

3. Power at ventilatory threshold 2 (VT2) — a marker of sustainable high-intensity effort

4. Body composition and heart-rate response

The Results — The Power of Slower Pedalling

The findings were striking.

Metric	Low-Cadence (50–70 RPM)	Free Cadence (>80 RPM)	Difference
VO₂ max	+8.7 % (↑ ≈ 4.4 mL·kg⁻¹·min⁻¹)	+4.6 % (↑ ≈ 2.3 mL·kg⁻¹·min⁻¹)	+4.1 pp
Max Aerobic Power (Pmax)	+8.1 % (≈ +22 W)	+3.0 % (≈ +8 W)	+14 W advantage
Power at VT2	+9.0 % (≈ +15 W)	+4.3 % (≈ +7 W)	~ +8 W higher
Body Mass Change	−0.5 %	−0.3 %	negligible
Heart Rate Peak	similar	similar	—

In simple terms:Low-cadence cyclists became stronger and more aerobically capable across the board — gaining ~20 watts more peak power and nearly doubling their VO₂ max improvement compared to the high-cadence group.

“Training at a low cadence forces greater muscle recruitment and oxygen delivery adaptation,” the authors note, “creating a unique blend of strength and endurance stimulus.”

Why Lower Cadence Boosts Aerobic Capacity

Let’s translate the physiology.

When you drop your cadence to 50–70 RPM but keep power output high:

• Each pedal stroke demands more force from your muscles.

• Motor units (especially in the quadriceps and glutes) fire more synchronously.

• This increases neuromuscular load, raising oxygen demand per contraction.

• Over time, the body adapts with:

  • Higher mitochondrial density

  • Improved capillary networks

  • Better oxygen utilisation

  • Stronger muscular endurance

Essentially, you train the cardiovascular system and muscles simultaneously — bridging the gap between resistance and endurance training.

This beautifully connects with our earlier discussions from Parts 1 and 2:

• Part 1 showed that resistance training boosts cycling strength.

• Part 2 proved that on-bike high-torque sessions match gym squats.

• Now, Part 3 reveals that using those high-torque, low-cadence intervals in your aerobic plan can also amplify endurance gains.

It’s like layering strength onto your endurance engine.

Practical Takeaways — How to Apply This in Your Training

Here’s how you can bring these findings to life in your own cycling plan.

1. Integrate Low-Cadence Intervals Weekly

• Twice per week: dedicate one session to short sprints and one to longer aerobic intervals.

• Stay within 50–70 RPM during the work phases.

• Keep power output similar to your regular interval targets (don’t just “spin slower” — push harder against the gear).

2. Example Workouts (from the study)

Workout A – Low-Cadence SIT:

• Warm-up 15 min.

• 8 × 30 s all-out at 50–70 RPM, 90 s easy between efforts.

• Cool-down 10 min. (Optional add-on: one 10-min tempo block at 80 RPM after recovery.)

  
  

Workout B – Low-Cadence HIIT:

• Warm-up 15 min.

• 4 × 4 min at 90–100 % Pmax (≈ FTP+20 %), 50–70 RPM, 8 min active recovery.

• Cool-down 15 min easy spin.

Pro-tip: Use a smart trainer or a hill climb to maintain high torque at low cadence. Keep the effort controlled — “grinding,” not straining.

3. Combine with Polarised Training

Keep your overall week polarised:

• 2 HIIT or SIT sessions (hard)

• 3–4 easy LIT rides (80 % of total time)

• 1 rest day

  
  

This approach keeps fatigue manageable while maximising adaptation.

4. Use Power and Cadence Data

Track your cadence vs. power using your head unit or training app. Over several weeks, you should see the same power output achieved at lower heart rate — a clear sign of improved aerobic efficiency.

Discussion — The Science in Context

The Hebisz study is particularly valuable because it isolated cadence as the only changing variable. Training volume, interval duration, and intensity were identical across both groups — meaning the superior results stem purely from pedal cadence, not workload differences.

This finding builds on a growing body of evidence suggesting that low-cadence, high-torque efforts can stimulate both muscular and aerobic systems.

Why it works:

1. Muscle recruitment overlap with resistance training — training slow, forceful contractions increases type I and IIa fiber endurance.

2. Cardiovascular stress from sustained torque raises stroke volume and oxygen extraction efficiency.

3. Neuromuscular coordination improvements transfer directly to real-world climbing and time-trial performance.

Limitations & Cautions

• Population: The study used trained female cyclists; while principles apply broadly, men or novices might adapt differently.

• Duration: 8 weeks is short — we don’t yet know long-term impacts on fatigue or injury risk.

• Fatigue management: Low-cadence intervals generate higher torque, increasing stress on knees and hips — proper bike fit and gradual progression are crucial.

• Not a replacement for variety: Fast-cadence drills still develop leg speed and neuromuscular efficiency. The key is mixing both strategically.

Integrating the Trilogy

Parts 1 → 2 → 3

To recap how the trilogy connects:

Part	Focus	Main Finding	Practical Takeaway
1	On-bike vs Off-bike Strength Training	Both improved power & muscle equally	Strength work is vital — gym optional
2	High-Torque On-Bike Resistance	On-bike RT = gym RT for gains	You can replace squats with heavy-gear intervals
3	Cadence in Aerobic Training	Low cadence = greater VO₂ max & Pmax gains	Slow RPM intervals boost aerobic power

Together, they paint a full picture of integrated strength-endurance training for cyclists:

• Build base endurance volume (Zone 2).

• Layer in heavy-gear, low-cadence sessions (for strength).

• Finish with structured low-cadence intervals (for aerobic gains).

No gym? No problem. Your bike is all you need.

Practical Summary for Fitness Enthusiasts

If your goal is to:

• Increase aerobic power and endurance,

• Build stronger, more fatigue-resistant legs,

• Simplify your training without gym equipment,

  
  

Then your toolkit should include:

1. High-torque on-bike resistance (Part 2).

2. Low-cadence aerobic intervals (Part 3).

3. Consistent base mileage (LIT).

4. Adequate recovery.

“Low-cadence training blends strength and endurance — it’s the sweet spot between gym work and pure cardio.” — Hebisz et al., 2024

Practical Mini-Checklist

✅ Use 50–70 RPM for selected intervals

✅ Keep resistance high enough to challenge torque

✅ Stay smooth — avoid joint strain or rocking hips

✅ Track progress via power and HR trends

✅ Balance with light recovery rides

✅ Sleep & nutrition to support adaptation

Conclusion — Embrace the Grind

The science is clear: slowing your cadence in key intervals trains your body to use oxygen more effectively and generate more power per stroke. It’s a simple tweak with massive payoff — one you can start today, no gym required.

As you continue your training journey from Parts 1 and 2, remember this: Strength, torque, and cadence aren’t separate silos — they’re parts of one system that, when tuned correctly, transform how you ride.

So next time you hit the trainer or the climb, shift into that heavy gear, lock in at 60 RPM, and feel the burn. You’re not grinding — you’re upgrading your engine.

Question for you: Are you still spinning too fast for your gains, or are you ready to slow down and power up?