Torque training for cyclists, protocols and benefits

What is "Torque Training" for Cyclists?

In a practical coaching context, "torque training" does not simply mean "pushing a big gear." It is a targeted approach to improve the Force component of a cyclist's Power = Force x Velocity equation.

Force: The torque applied to the pedals.

Velocity: The cadence (RPM) at which you turn the pedals.

Every cyclist has a unique Force-Velocity (F-V) profile. Some are "Force-dominant" (naturally strong, better at low-cadence, high-torque efforts), while others are "Velocity-dominant" (natural spinners, better at high-cadence efforts). Torque training aims to correct imbalances and improve a rider's ability to produce force against resistance.

Several key studies and research principles support this methodology:

The Foundation of Force-Velocity Profiling: Research by Dr. Fred Grappe and others has established that identifying a cyclist's F-V profile can pinpoint performance limitations. A 2016 study in the Journal of Strength and Conditioning Research found that individualized training based on F-V profiling led to greater improvements in performance compared to non-individualized training. Riders who were "Force-deficient" made their greatest gains by focusing on low-cadence, high-force work.

Neuromuscular Adaptations: Studies on strength training and low-cadence intervals show they improve neuromuscular efficiency. This means your brain gets better at recruiting more muscle fibers (specifically Type II, or fast-twitch fibers) simultaneously and coordinating the firing patterns of the leg muscles. A classic study by Louis et al. (2012) demonstrated that adding heavy strength training to a cyclist's regimen improved endurance and efficiency, partly due to these neuromuscular gains, allowing them to use a lower percentage of their maximum strength for a given sub-maximal power output.

Improved Pedaling Economy: Research by Lucia et al. and others has shown that world-class cyclists often exhibit exceptional pedaling economy. While high-cadence training is vital, the ability to generate high force per pedal stroke at a given cadence is a hallmark of efficiency. Training the force component directly improves this metric.

Increased Muscle Glycogen Sparing: By improving neuromuscular efficiency and the contribution of muscle fibers, you can potentially spare glycogen. When you can recruit fast-twitch fibers more efficiently, you rely less on your slow-twitch fibers for a given power, delaying fatigue on long, hard rides.

Another more recent study in 2024 indicated that the use of low cadence high torque training resulted in a range of improvements in both aerobic capacity and Pmax. (see below)

journals.plos.org

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)

This study compared the impact of two polarized training programs (POL) on aerobic capacity in well-trained (based on maximal oxygen uptake and training experience) female cyclists. Each 8-week POL program consisted of sprint interval training (SIT) consisting of 8–12 repetitions, each lasting 30 seconds at maximal intensity, high-intensity interval training (HIIT) consisting of 4–6 repetitions, each lasting 4 minutes at an intensity of 90–100% maximal aerobic power, and low-intensity endurance training (LIT) lasting 150–180 minutes with intensity at the first ventilatory threshold. Training sessions were organized into 4-day microcycles (1st day—SIT, 2nd day—HIIT, 3rd day—LIT, and 4th day—active rest), that were repeated throughout the experiment. In the first POL program, exercise repetitions during SIT and HIIT training were performed with freely chosen cadence above 80 RPM (POLFC group, n = 12), while in the second POL program with low cadence 50–70 RPM (POLLC group, n = 12). Immediately before and after the 8-week POL intervention, participants performed an incremental test to measure maximal aerobic power (Pmax), power achieved at the second ventilatory threshold (VT2), maximal oxygen uptake (VO2max), maximal pulmonary ventilation (VEmax), and gross efficiency (GE). Moreover, participants performed VO2max verification test. Analysis of variance showed a repeated measures effect for Pmax (F = 21.62; η2 = 0.5; p = 0.00), VO2max (F = 39.39; η2 = 0.64; p = 0.00) and VEmax (F = 5.99; η2 = 0.21; p = 0.02). A repeated measures x group mixed effect was demonstrated for Pmax (F = 4.99; η2 = 0.18; p = 0.03) and VO2max (F = 6.67; η2 = 0.23; p = 0.02). Post-hoc Scheffe analysis showed that increase in Pmax were statistically significant only in POLLC group. The Friedman test showed that VT2 differed between repeated measures only in the POLLC group (χ2 = 11; p = 0.001; W = 0.917). In conclusion, it was found that POL program where SIT and HIIT were performed at low cadence was more effective in improving aerobic capacity in well-trained female cyclists, than POL with SIT and HIIT performed at freely chosen cadence. This finding is a practical application for athletes and coaches in cycling, to consider not only the intensity and duration but also the cadence used during various interval training sessions.

In summary, research confirms that targeted training to improve force production (torque) leads to:

Increased maximal power output.

Improved time-trial and endurance performance.

Enhanced pedaling economy.

Better fatigue resistance.

Optimal Protocols for Torque Training

Torque training is intense and places significant stress on the musculoskeletal and nervous systems. It must be programmed carefully, typically during the Base or General Preparation phase of the annual training plan.

Here are the key protocols, progressing from the most specific to the least specific (but still highly effective):

1. Low-Cadence, High-Force Intervals (On the Bike)

This is the most direct form of torque training on the bike.

Intensity: Zone 3 (Tempo) to low Zone 4 (Threshold). The focus is on force, not maximal aerobic power. The perceived exertion will be high in the legs.

Cadence: 40-60 RPM. This is the critical part. It must feel "slow and heavy."

Gearing: A gear that allows you to maintain the target power at this low cadence. It will feel resistant.

Duration: 8-20 minutes per interval.

Recovery: Equal or half the interval time (e.g., 10-minute interval, 5-10 minute easy spin recovery).

Example Session:

A classic 2 or 3 x 20 mins over and under style session but with a focus on low cadence at a power slightly lower than you would for a self selected cadence. (see below)

The warm up and cool down portions are performed at the usual self selected cadence and also the recovery periods between efforts.

At least 10-15 min warm up - you want to be fully warmed up before undertaking high torque intervals.

5-10m min recoveries at a low power and higher cadence - low torque.

10 min cool down - again at a higher cadence and low torque.

Key Focus: Smooth, powerful pedal strokes. Avoid "mashing" the pedals. Focus on applying force all the way around the pedal stroke so you have some hamstring engagement.

2. Heavy Strength Training (Off the Bike)

This is arguably the most potent form of torque training, as it directly increases your maximal force production capacity.

Exercises: Focus on compound, multi-joint movements:

Barbell Back Squats (the gold standard)

Deadlifts

Lunges (Walking or Barbell)

Leg Press

Protocol (Strength Phase):

Sets: 3-5

Reps: 3-8

Intensity: 80-90% of 1 Rep Max (1RM). The last rep of each set should be very challenging but with good form. But never work to failure.

Rest: 2-4 minutes between sets for full recovery.

Frequency: 2 sessions per week, with at least 48-72 hours between sessions. Do not do a hard bike workout immediately after a heavy leg day.

3. Force-Repetitions / Strength Endurance Sets (On the Bike)

These are shorter, more intense bursts that bridge the gap between pure strength and endurance.

Cyclists riding at high power / torque

Intensity: Supra-threshold, e.g., 120-150% of FTP.

Cadence: Very low, 40-50 RPM.

Duration: 30 seconds to 2 minutes.

Recovery: Long recovery is crucial. 3-5 minutes of easy spinning.

Example Session:

Warm-up thoroughly.

Main Set: 5-8 x 1 minute at 130% FTP, at 45 RPM.

Recovery: 4 minutes easy spinning between intervals.

Critical Considerations and Warnings

Injury Risk: Low-cadence, high-force work places high stress on the knees, hips, and back. Proper bike fit is non-negotiable. If you have any existing joint issues, proceed with caution.

Form is Paramount: In the gym, prioritise perfect technique over the amount of weight lifted. Consider hiring a coach for a session or two.

Periodisation: Torque training is a means to an end, not the year-round focus. It builds a foundation of strength that you later convert into sport-specific power with higher-cadence, race-pace intervals as you approach your key events.

Don't Negocate High-Cadence Training: A balanced cyclist needs both force and velocity. Always include sessions that work on your high-cadence skills (110+ RPM) to maintain pedal fluency and the ability to generate power through cadence.

Conclusion

The optimal protocol is a combined approach:

During the Base Phase: Integrate one session of low-cadence intervals per week and two sessions of heavy strength training per week.

As you move into the Build Phase: Reduce the gym work to a maintenance level (lighter weight, higher reps) or stop altogether, and replace the low-cadence intervals with higher-cadence, race-specific VO2 Max and Anaerobic Capacity work.

By following this structured approach, you directly address the "Force" side of the power equation, leading to a higher ceiling for your performance and greater efficiency across all your cycling.