# Low Cadence Training: Myth or Science Backed? | Ask a Cycling Coach Podcast 565 **URL:** \ **Category:** Ask a Cycling Coach Podcast\ **Created:** [December 25, 2025, 8:32pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215 "2025-12-25T20:32:22Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [December 25, 2025, 8:32pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/1 "2025-12-25T20:32:22Z")
[![](https://global.discourse-cdn.com/trainerroad/original/3X/9/4/94ae95860463c58d8461893f1134c5abd66d17dd.jpeg "LOW CADENCE TRAINING: MYTH OR SCIENCE-BACKED? | Ask a Cycling Coach Podcast 565") ](https://www.youtube.com/watch?v=vLYbZPip0yA) A quick holiday episode taking a look at the current body of research on low cadence training, sometimes referred to as strength endurance training, high torque training, or SFT training. This is another interesting example of perhaps athletes leading science, or athletes following tradition rather than science, and I’d be curious to hear your thoughts! I also discuss the exciting new upcoming TrainerRoad AI launch for a bit! Stay tuned for more detail on that 😉 // TOPICS COVERED (00:00:00) Welcome + SFR training overview (00:00:33) TrainerRoad AI announcement (00:02:05) Why TrainerRoad AI ≠ chatbot coaching (00:06:03) What SFR training is (00:09:15) Force vs cadence & muscle fiber recruitment (00:14:16) Why the research is mixed (00:15:18) Study: Low cadence maximal intervals (Paton 2009) (00:18:06) Study: Low cadence climbing & TT transfer (00:19:53) Study: Low cadence HIIT in female cyclists (00:22:21) Studies showing no added benefit (00:26:02) Injury risk & knee stress considerations (00:29:09) When and how to use SFR safely (00:33:08) Key takeaways & final advice // RESOURCES MENTIONED - TrainerRoad’s Instagram: [https://www.instagram.com/thehannahotto](https://www.instagram.com/thehannahotto) - TrainerRoad AI Blog Post: [https://www.trainerroad.com/blog/trainerroads-biggest-update-ever-is-coming-%f0%9f%91%80/](https://www.trainerroad.com/blog/trainerroads-biggest-update-ever-is-coming-%f0%9f%91%80/) - TrainerRoad AI Forum Post: [https://www.trainerroad.com/forum/t/trainerroad-s-biggest-update-ever-is-coming/107205/26](https://www.trainerroad.com/forum/t/trainerroad-s-biggest-update-ever-is-coming/107205/26) - Paton, et al., 2009 Study: [https://pubmed.ncbi.nlm.nih.gov/19675486/](https://pubmed.ncbi.nlm.nih.gov/19675486/) - Nimmerichter, et al., 2012 Study: [https://pubmed.ncbi.nlm.nih.gov/21479957/](https://pubmed.ncbi.nlm.nih.gov/21479957/) - Hebisz, et al., 2024 Study: [https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0311833](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0311833) - Kristoffersen, et al., 2014 Study: [https://pmc.ncbi.nlm.nih.gov/articles/PMC3907705/pdf/fphys-05-00034.pdf](https://pmc.ncbi.nlm.nih.gov/articles/PMC3907705/pdf/fphys-05-00034.pdf) - Hansen, et al., 2017 Study: [https://pubmed.ncbi.nlm.nih.gov/28095074/](https://pubmed.ncbi.nlm.nih.gov/28095074/) - Sign up for TrainerRoad! [⁠](https://trainerroad.cc/GetFaster)[https://trainerroad.cc/GetFaster⁠](https://trainerroad.cc/GetFaster%E2%81%A0) - Follow TrainerRoad on Instagram 📸 [https://www.instagram.com/TrainerRoad](https://www.instagram.com/TrainerRoad) - Join the TrainerRoad Zwift Club 🚴[⁠https://trainerroad.cc/trzwiftclub⁠](https://trainerroad.cc/trzwiftclub) ---
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [December 25, 2025, 8:32pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/2 "2025-12-25T20:32:55Z")
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**Author:** ![Dvisschedyk](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dvisschedyk/32/132128_2.png) [@Dvisschedyk](https://www.trainerroad.com/forum/u/Dvisschedyk)\ **Post date:** [December 25, 2025, 8:44pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/3 "2025-12-25T20:44:33Z")
As a paracyclist with one leg low cadence work is my kryptonite as it reinforces the power difference. High cadence means I can “hide” the lack of power in my artificial leg through momentum. But once I realized the issue after hearing Keegan on the podcast I started to focus on it. ---
**Author:** ![mesterhakkeren](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mesterhakkeren/32/157837_2.png) [@mesterhakkeren](https://www.trainerroad.com/forum/u/mesterhakkeren)\ **Post date:** [December 25, 2025, 10:44pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/4 "2025-12-25T22:44:08Z")
Really informative! I like this podcast format (length and scientific overview) a lot ---
**Author:** ![Saddlesaur](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/saddlesaur/32/33237_2.png) [@Saddlesaur](https://www.trainerroad.com/forum/u/Saddlesaur)\ **Post date:** [December 25, 2025, 11:34pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/5 "2025-12-25T23:34:09Z")
Very interesting, but I’m not a consumer of podcasts so here’s an AI summary of the podcast: Low-cadence (“SFR”) training is a marginal, situational tool—not a proven necessity. It might improve metabolic efficiency and muscular endurance in some contexts, but the scientific evidence is mixed, the benefits are small, and the injury risk is real if misapplied. If you use it at all, it should be optional, conservative, and subordinate to hitting power targets. What SFR / Low-Cadence Training Is Low cadence (≈50–70 rpm), high torque, usually at steady power Same watts, more force per pedal stroke Historically came from climbing with limited gearing Theoretical goal: alter muscle recruitment toward greater efficiency The Theory (Why People Think It Works) Based on Henneman’s Size Principle: Low force → slow-twitch fibers High force → fast-twitch fibers SFR attempts to create a “mixed signal”: Force is high (normally fast-twitch territory) Power is moderate (aerobic territory) Hypothesis: this nudges muscles toward becoming more slow-twitch-like, improving: Metabolic efficiency Fatigue resistance Durability late in rides This theory is plausible, but not definitively proven. What the Research Says (Short Version) Some studies show modest benefits Often when low cadence is paired with high intensity Gains seen in VO₂max, peak power, or climbing performance Other studies show no benefit or favor normal cadence Especially when cadence is extremely low (≈40 rpm) Or when intensity is only tempo-level Systematic reviews conclude: There is no strong evidence for a universal benefit of low-cadence training. In other words: It sometimes works It often doesn’t It is not reliably superior to normal training Injury Risk Is the Biggest Practical Issue Low cadence substantially increases joint and connective-tissue load, especially at the knee. High-risk factors: Knee pain history Poor hip/glute stability IT band or patellofemoral issues Jumping straight to very low cadences If you feel knee tracking instability or pain: do not do SFR. This is a hard stop, not a “train through it” situation. How Pros Actually Use It (Empirically) Despite weak evidence, pros often: Use moderate low cadence (≈55–70 rpm, not 40) Apply it during tempo → sweet spot → low threshold Keep intervals 8–12 minutes, rarely longer Use it selectively, not year-round This is more tradition and experience than science. Coach’s Practical Recommendation (The Important Part) Do NOT use SFR if it compromises your ability to hold power Power targets matter more than cadence experiments Any potential gain is small compared to: Adequate volume Proper recovery Consistent execution If you do try it: Use it in base phase, not peak/race phases Start conservatively: First 5 min of an interval only 70 rpm → 65 → 60 over weeks Never force very low cadence Abort immediately if joint discomfort appears Who Might Benefit (Marginally) You might consider SFR if: You struggle late in long rides despite good pacing You’re chasing durability, not peak power You’re injury-free and biomechanically stable You accept this as marginal gains, not a shortcut Psychological toughness is likely a larger benefit than physiological adaptation. Final Verdict Not required Not strongly supported by research Potentially useful for some athletes, some of the time High injury cost if misused Much less important than simply training well ---
**Author:** ![dtom](https://avatars.discourse-cdn.com/v4/letter/d/f6c823/32.png) [@dtom](https://www.trainerroad.com/forum/u/dtom)\ **Post date:** [December 26, 2025, 12:18pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/6 "2025-12-26T12:18:18Z")
And here’s your summary summarized. ### **Summary of the Post** The post is an AI‑generated recap of a TrainerRoad podcast discussing **low‑cadence / SFR (Slow Frequency Repetition)** training. The overall takeaway is that **low‑cadence work is optional, situational, and far from essential**. #### **Key Points** - **Low‑cadence training (50–70 rpm)** increases torque at the same power, theoretically shifting muscle recruitment in ways that _might_ improve efficiency and durability. - The **science is mixed** : - **Injury risk is the biggest concern** , especially for knees. It’s easy to overload joints if you jump into very low cadences or have existing issues. - **How pros use it** : - **Coach’s practical advice** : - **Who might benefit** : #### **Final Verdict** Low‑cadence training is **not necessary** , **not strongly supported by research** , and **carries injury risk** if misused. It can help a subset of riders in specific situations, but it’s far less important than simply training consistently and hitting power targets. And here’s that summarized summary in one sentence. **Low‑cadence training offers, at best, small and inconsistent benefits and carries notable injury risk, so it’s an optional tool—not a necessary or superior one.** ---
**Author:** ![TxToast](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/txtoast/32/170549_2.png) [@TxToast](https://www.trainerroad.com/forum/u/TxToast)\ **Post date:** [December 26, 2025, 1:53pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/7 "2025-12-26T13:53:11Z")
And here’s a summary of your summary: Low-cadence (SFR) training is optional, situational, and not essential. While low cadence can increase torque and may theoretically improve muscle recruitment, research shows mixed results, with most studies finding little to no advantage over normal cadence. The primary concern is injury risk—particularly to the knees—especially if introduced abruptly or performed at very low cadences. Professionals who use it do so sparingly, at moderate cadences, for short intervals, and alongside higher intensities. Overall, any potential benefit is marginal compared to consistent training, adequate volume, and proper recovery. ---
**Author:** ![kevistraining](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/kevistraining/32/171237_2.png) [@kevistraining](https://www.trainerroad.com/forum/u/kevistraining)\ **Post date:** [December 26, 2025, 4:34pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/8 "2025-12-26T16:34:22Z")
> [@Saddlesaur](#): > > here’s an AI summary of the podcast That summary is longer than the actual podcast 🤣 ---
**Author:** ![kevistraining](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/kevistraining/32/171237_2.png) [@kevistraining](https://www.trainerroad.com/forum/u/kevistraining)\ **Post date:** [December 26, 2025, 4:36pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/9 "2025-12-26T16:36:02Z")
> [@TxToast](#): > > And here’s a summary of your summary: And a summary of your summary of the summary: “There was a podcast on cadence drills” Didn’t even need AI for that one - maybe there’s hope for us yet? ---
**Author:** ![GoLongThenGoHome](https://avatars.discourse-cdn.com/v4/letter/g/439d5e/32.png) [@GoLongThenGoHome](https://www.trainerroad.com/forum/u/GoLongThenGoHome)\ **Post date:** [December 26, 2025, 5:11pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/10 "2025-12-26T17:11:58Z")
What a mess that is; is the AI not able to deduplicate itself, keep it concise, and form paragraphs? ---
**Author:** ![hbm](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/hbm/32/85234_2.png) [@hbm](https://www.trainerroad.com/forum/u/hbm)\ **Post date:** [December 26, 2025, 8:06pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/11 "2025-12-26T20:06:23Z")
Just listen. No need to dump ai slop all over the forum ---
**Author:** ![Twowkg](https://avatars.discourse-cdn.com/v4/letter/t/ce7236/32.png) [@Twowkg](https://www.trainerroad.com/forum/u/Twowkg)\ **Post date:** [December 26, 2025, 8:55pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/12 "2025-12-26T20:55:18Z")
It’s happening more and more here and everywhere else on the internet. I hate it. ---
**Author:** ![kevistraining](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/kevistraining/32/171237_2.png) [@kevistraining](https://www.trainerroad.com/forum/u/kevistraining)\ **Post date:** [December 26, 2025, 8:58pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/13 "2025-12-26T20:58:16Z")
> [@Twowkg](#): > > here and everywhere else on the internet Especially as all asking an LLM is like is asking a child to go and read the internet and report back. It’s impressive how quick it does it. But you ain’t gonna learn anything you couldn’t find out yourself. ---
**Author:** ![Jolyzara](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jolyzara/32/97333_2.png) [@Jolyzara](https://www.trainerroad.com/forum/u/Jolyzara)\ **Post date:** [December 27, 2025, 4:22am UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/14 "2025-12-27T04:22:18Z")
> [@Jonathan](#): > > This is another interesting example of perhaps athletes leading science, or athletes following tradition rather than science, and I’d be curious to hear your thoughts! I was once told by a physiologist, “coaches know what works, physiologists try to find out why.” ---
**Author:** ![Saddlesaur](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/saddlesaur/32/33237_2.png) [@Saddlesaur](https://www.trainerroad.com/forum/u/Saddlesaur)\ **Post date:** [December 27, 2025, 3:47pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/15 "2025-12-27T15:47:06Z")
I kinda hate all the youtubes and podcasts rather than edited text and pictures. It seems cheap and lazy. I always look for transcripts where available, but that doesn’t cut out all informal chatting/noise. In the case of the summary I posted, I first had to get a transcript then fed that into AI to minimize the extraneous crap. I chose the longest AI summary to minimize its editing and interpretation, which might distort shorter summaries. ---
**Author:** ![DamonM](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/damonm/32/156481_2.png) [@DamonM](https://www.trainerroad.com/forum/u/DamonM)\ **Post date:** [December 27, 2025, 4:52pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/16 "2025-12-27T16:52:17Z")
Good Podcast. Low Cadence / High Torque Intervals seem really popular at the moment and seems like everyday I hear of another pro doing these intervals. I would think there is some benefit in just mixing up cadence and the intervals from what you normally do. Same with high cadence / low torque intervals. I feel like these would have helped with training for LT100 last year as you end up doing these on the goat trail and steep part of Powerline (not by choice) 😆 I have recently messed with them a little and have noticed I can put out much higher watts at a much lower perceived effort and heart rate when doing them. I have kept power in high tempo / low threshold and torque was around 55-60 if I remember correctly. I agree that you should do them with caution as it can lead to injury. You want to make sure your bike fit and pedal stroke are on point as I could see them creating knee issues if these are not correct. ---
**Author:** ![cnidos](https://avatars.discourse-cdn.com/v4/letter/c/0ea827/32.png) [@cnidos](https://www.trainerroad.com/forum/u/cnidos)\ **Post date:** [December 27, 2025, 8:21pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/17 "2025-12-27T20:21:00Z")
Anecdote on low cadence. I personally usually just pedal at whatever cadence feels right IRL (different with erg mode on the trainer). This means a bit faster at higher intensity. Focusing on cadence for z2… My main events are ultras. Cadence always naturally drops over the course of long rides - by 600k, I’m usually somewhere in the 60s. My preferred cadence for any ride in general has also slowly dropped over the years as I’ve spent more time doing long distance riding. Was around 95 way back in the day. Now it’s usually between 70-80 depending on the day. ---
**Author:** ![tok829](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tok829/32/157934_2.png) [@tok829](https://www.trainerroad.com/forum/u/tok829)\ **Post date:** [December 28, 2025, 5:10am UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/18 "2025-12-28T05:10:15Z")
At 3:49 Jonathan says the revised TR AI engine looks at heart rate (along with other data). Within the last year I’ve been told by 2 different TR support people that the AI Engine does NOT look at heart rate. Is this changing so that it will soon be looking at heart rate? Or has it been previously and my support people were misinformed? Or maybe we Jonathan mis-spoke? This is important to me because I have permanent atrial fibrillation, which can cause my heart rate to respond to training stimuli in unpredictable ways. If the model is using heartrate data I should probably stop using the heart rate monitor. If it doesn’t then I’d like to keep using the monitor because when I ride outdoors (without a power meter) it does give me some information (along with RPE, speed vs. gradient, etc.) about how hard I’m pushing. ---
**Author:** ![JoPage](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jopage/32/139215_2.png) [@JoPage](https://www.trainerroad.com/forum/u/JoPage)\ **Post date:** [December 28, 2025, 8:37am UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/19 "2025-12-28T08:37:47Z")
My coach has been giving me low cadence drills thos winter on a weekly basis and I LOVE them. They are my favourite workout by a long way. I guess I am naturally a slow pedaller anyway, from years of mtb up steep hills and years of riding my old road without enough easy gears (by today’s standards) bike also up steep hills where the only way to get to the top was out of the saddle. Like the posters above, I also find my cadence drops significantly over long events too. Yet, I have been working hard to increase my cadence over the last couple of years so it was a surprise when she scheduled them. However, they are really making me concentrate on form. I find it much easier to put out power at lower cadence for the corresponding heart rate and RPE. I look forward to seeing them each week in my training calendar. ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [December 28, 2025, 12:05pm UTC](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215/20 "2025-12-28T12:05:02Z")
> [@tok829](#): > > At 3:49 Jonathan says the revised TR AI engine looks at heart rate (along with other data) Nice catch. I missed that. I’m very hopeful that they are starting to use HR, but I fully understand why you’re not. [Next page](https://www.trainerroad.com/forum/t/low-cadence-training-myth-or-science-backed-ask-a-cycling-coach-podcast-565/107215.md?page=2)