CoachingAnswer

WHAT IS CYCLING EFFICIENCY?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

Cycling efficiency — technically gross efficiency (GE) — is the ratio of mechanical work output to metabolic energy expenditure, typically ranging from 18-25% in trained cyclists. A rider with 23% GE produces the same power output while burning 15% fewer calories than a rider at 20% GE, meaning they fatigue later at the same pace. Gross efficiency is influenced by muscle fibre composition (slow-twitch fibres are more efficient), pedalling technique, bike fit, and training history. Dr Ed Coyle's research at the University of Texas showed that seven-time Tour de France winner Lance Armstrong's GE improved from 21.7% to 23.5% over his career — a change partly attributed to years of high-volume endurance training.

KEY TAKEAWAYS

Gross efficiency in trained cyclists ranges from 18-25%, measuring how much metabolic energy becomes mechanical power.
A 2-3% improvement in GE means less fuel burned for the same power output — directly extending endurance.
Slow-twitch muscle fibre proportion, pedalling technique, and bike fit all influence efficiency.
High-volume endurance training is the most reliable method for improving gross efficiency over years.

WHO THIS IS FOR

IS THIS YOU?

The rider chasing marginal gains

You have raised your FTP significantly and want to know what other variables affect performance.

The science-minded cyclist

You want to understand what happens between the energy you consume and the watts you produce.

The long-distance rider

You ride century events and want to know why some riders finish fresher than others at the same power.

THE ROADMAN VIEW

Think of cycling efficiency as your internal combustion engine's fuel economy. Two riders producing 250W at the same heart rate are not burning the same amount of energy. The more efficient rider converts a higher percentage of metabolic fuel into pedal force and wastes less as heat. Over a five-hour ride, that difference determines who finishes with something left and who bonks at mile 80.

The honest truth about efficiency is that it is partly genetic — muscle fibre type composition is inherited and largely fixed. But the trainable portion is significant. Years of high-volume endurance riding shift your muscular metabolism toward oxidative pathways, improving the economy of contraction. Pedalling technique — particularly eliminating dead spots at the top and bottom of the stroke — also contributes.

Bike fit matters here too. A position that forces you to recruit unnecessary stabiliser muscles or fight against joint restrictions wastes energy that could be going into the pedals. Efficiency is where the aerobic engine, biomechanics, and equipment intersect.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Ed CoyleExercise physiologist, University of Texas at Austin
Longitudinal testing of elite cyclists shows that gross efficiency improves with accumulated training years, not just training volume in a single season. High-volume endurance training at moderate intensity is the primary driver, likely through shifts in myosin heavy chain expression and mitochondrial coupling efficiency.
Dr James MartinBiomechanics researcher, University of Utah
Pedalling technique influences gross efficiency by 2-3%. Riders who apply force more tangentially to the crank — rather than pushing straight down — produce the same power with less total muscle activation. This technique improves with deliberate single-leg drills and cadence variation.

PRACTICAL APPLICATION

DO THIS WEEK

Prioritise volume at zone 2
High-volume endurance training is the primary driver of long-term efficiency gains. Ride 60-70% of your weekly hours at zone 2 intensity. The adaptations that improve efficiency accumulate over months and years, not weeks.
Practise single-leg pedalling drills
On an indoor trainer, pedal with one leg for 30 seconds, then switch. Focus on eliminating dead spots at the top (12 o'clock) and bottom (6 o'clock) of the stroke. Ten minutes of drills per session, twice a week, improves pedalling smoothness.
Optimise bike fit for efficiency
A fit that minimises unnecessary muscle recruitment — correct saddle height, appropriate reach, and proper cleat alignment — reduces energy wasted on stabilisation. A comprehensive fit should assess pedalling mechanics alongside positional comfort.
Vary your cadence in training
Include blocks of low cadence (60-70 rpm) and high cadence (100-110 rpm) work within zone 2 rides. This trains your neuromuscular system to produce force efficiently across a broader range of movement patterns.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEObsessing over pedalling technique instead of training volume.
FIXTechnique contributes 2-3% to efficiency, while training history and fitness contribute far more. Build your aerobic base first, refine technique second.
MISTAKEThinking efficiency is purely genetic.
FIXFibre type is genetic, but the metabolic characteristics of those fibres are trainable. Years of endurance training shift type IIa fibres toward more oxidative profiles, meaningfully improving efficiency.
MISTAKEIgnoring bike fit as an efficiency factor.
FIXA position that forces compensatory muscle activation wastes 3-5% of your metabolic output. A good fit pays dividends on every ride.

FAQ

FREQUENTLY ASKED QUESTIONS

Can I measure my cycling efficiency?

Gross efficiency requires laboratory measurement of oxygen consumption alongside power output. Some advanced metabolic analysers in sports science labs offer this test. A proxy is your power-to-heart-rate ratio at a fixed intensity — if it improves over months, your efficiency is likely improving.

Does cadence affect efficiency?

Optimal cadence for gross efficiency is typically 60-80 rpm, but self-selected cadence (usually 85-95 rpm in trained cyclists) balances efficiency with neuromuscular fatigue. Lower cadences are more metabolically efficient but create higher muscular stress per revolution.

Do clipless pedals improve efficiency?

Clipless pedals allow a more complete pedal stroke and reduce foot instability. Studies show 1-3% improvements in gross efficiency compared with flat pedals, primarily from reduced energy wasted on foot stabilisation.

Does cycling economy change with fatigue?

Yes. Gross efficiency typically declines 2-5% during prolonged exercise as muscle glycogen depletes and motor unit recruitment patterns change. This is one reason why fuelling during long rides matters — maintaining glycogen delays the efficiency decline.

Is there a difference between efficiency and economy?

Economy refers to the oxygen cost of cycling at a given power output, while efficiency is the ratio of mechanical to metabolic work. They are related but not identical — a rider can have good economy at low intensities but poor efficiency at high intensities due to fibre recruitment patterns.

Do oval chainrings improve efficiency?

Research on oval chainrings is mixed. Some studies show a 1-2% improvement in efficiency at specific cadences, while others show no benefit. Individual response varies. If you try them, allow 4-6 weeks of adaptation before evaluating.