When I had John Wakefield — coach at Bora-Hansgrohe — on the podcast, his framing on low cadence training was unambiguous. The coaches knew this session worked. They'd been prescribing it for years. They watched the science say it was outdated. They kept prescribing it anyway. And in 2024, a published study in PLOS ONE finally caught up.
The detail is in the low cadence training 8.7% VO2max gain episode and John Wakefield's Team Bora endurance blueprint. The headline result is striking. Two groups of trained cyclists, identical interval sessions, identical durations, identical recovery. The only difference: cadence. Low cadence group at 40–60 RPM, freely chosen cadence group at their natural 85–95 RPM. Eight weeks later, the low cadence group improved VO2max by 8.7%. The freely chosen cadence group improved by 4.6%. Maximum aerobic power up 8.1% versus 3%. Same time, nearly double the result.
This is the kind of finding that should change how amateur cyclists train. Most haven't heard about it. This article is the full case for low cadence work and the specific protocols to add to your training.
What the Habis study actually showed
Raphael Habis and Paulina Habis at Rocklaw University in Poland published their findings in PLOS ONE in 2024. The study design was rigorous and the results were specific:
- 31 trained cyclists, split into two matched groups.
- Identical interval sessions for 8 weeks. Same number of intervals, same duration, same recovery, same intensity prescription (RPE-based).
- One group rode at 40–60 RPM (low cadence). The other rode at freely chosen cadence (typically 85–95 RPM).
- Outcomes measured: VO2max, maximum aerobic power, time-to-exhaustion at threshold.
Results:
- VO2max: low cadence +8.7%, freely chosen cadence +4.6%.
- Maximum aerobic power: low cadence +8.1%, freely chosen cadence +3%.
- Time to exhaustion: low cadence improved substantially more than freely chosen cadence.
The implication is direct. The cadence at which you ride your intervals is not a neutral variable. Low cadence intervals deliver substantially more adaptation per session than the same intervals at typical cycling cadence.
Why previous studies missed this
The cycling internet's position that low cadence training is outdated was based on earlier research that supposedly disproved the practice. Wakefield's frustration on the podcast was specifically with these studies, and the methodological problems are clear in retrospect.
Christopherson 2014. Used very short intervals (60 seconds), insufficient load, and cadence ranges that didn't extend low enough (the "low cadence" group was at 60+ RPM, not the 40–60 RPM range where the effect actually expresses). The study concluded no meaningful difference between cadence groups — predictable given the protocol didn't apply enough stimulus to detect a difference.
Nimmer 2012. Used a cycling population of recreational cyclists rather than trained athletes. The lower training age meant the cyclists were making large gains from any structured intervention, masking the specific cadence effect.
Luda 2016. Used cadence ranges too high (70–80 RPM as "low") and too narrow a comparison group. The effect requires more extreme cadence separation to express.
Witty 2016. Used moderate intensity rather than the hard intensity that drives the type 2 fibre recruitment effect. At light load, fast-twitch fibres aren't recruited regardless of cadence.
Wakefield's framing: testing low cadence with these protocols is like testing weightlifting with 2kg dumbbells. The protocol doesn't apply enough stimulus to drive the adaptation, and concluding "weightlifting doesn't work" from that is wrong. The 2024 Habis study used appropriate cadence ranges, durations, and intensities — and the effect appeared clearly.
The physiology
The mechanism is type 2 (fast-twitch) muscle fibre recruitment at aerobic intensities. Three things happen simultaneously when you ride at 40–60 RPM at moderately high effort:
1. Fast-twitch fibres get recruited. At normal cycling cadence with moderate load, slow-twitch (type 1) fibres do most of the work. Fast-twitch fibres only get recruited when force demand per pedal stroke exceeds what slow-twitch fibres can produce. Lower cadence at the same power output requires more force per pedal stroke, which forces fast-twitch recruitment.
2. Recruited fast-twitch fibres develop oxidative capacity. Once fast-twitch fibres are recruited and held at the workload for sustained periods (4-minute intervals, not 30-second sprints), they adapt by developing more mitochondria and oxidative enzymes. This is the fast-twitch-to-slow-twitch adaptation pathway that's normally hard to access in cycling.
3. Neuromuscular pathways develop. The brain learns to recruit more muscle fibres per pedal stroke, even at normal cadence. The result is improved cycling economy and the ability to access more power on demand.
The aerobic engine expands without adding training volume. This is what makes low cadence work uniquely valuable — most ways to expand the aerobic engine require more volume, more time, more recovery. Low cadence intervals do it within the existing volume by changing the stimulus inside the session.
John Wakefield's exact prescription
The protocol that Wakefield runs with Team Bora cyclists and that the amateur version translates from:
Session structure. 4-minute intervals at 40–60 RPM, 4 reps, 4 minutes recovery between intervals.
Terrain. 4–7% gradient climb, ideally 4+ minutes long so you can complete the interval on the climb without running out of road. Indoor on a trainer with simulated gradient works as an alternative.
Gearing. Whatever gear keeps cadence at 40–60 RPM on the climb at the prescribed effort. Usually a middle-to-large chainring with a middle-to-small cog. Rider should be standing or seated firmly with focus on smooth, powerful pedal strokes.
Intensity. RPE 7/10. Moderately hard but not all-out. Should be able to complete all 4 reps with the last one feeling difficult but not impossible.
Cadence discipline. This is the critical execution detail. The cadence target is 40–60 RPM and not 70 RPM "because that's where my legs feel good." The whole stimulus depends on the low cadence; drifting upward defeats the protocol.
Recovery. 4 minutes between intervals, descending or pedalling easily on the flat. Full recovery between reps so each rep can be executed at quality.
The longer sustained format Wakefield also uses:
Session structure. 8–12 minute intervals at 50–65 RPM, 2–3 reps, 5–8 minutes recovery between.
Terrain. Flatter terrain or lower gradient (2–4%) suitable for longer durations.
Gearing. Same principle — gear selection that keeps cadence in the target range at the prescribed effort.
Intensity. RPE 6.5–7.5/10, slightly lower than the shorter format but sustained longer.
This longer format works better for cyclists with strong threshold power and weaker top-end. The shorter format suits cyclists with the opposite profile.
Programming low cadence in a week
Low cadence sessions fit into a polarised structure as one of the hard sessions. The typical placement:
Tuesday or Wednesday. Hard session day. Replace the normal threshold or sweet spot interval session with the low cadence interval session. Same total session duration (75–90 minutes including warm-up and cool-down), different intensity profile.
Surrounding days. Easy. Zone 2 work, conversational pace. The low cadence session generates real recovery cost, especially at the muscular level. The day after a low cadence session should feel like the day after a hard threshold session.
Frequency. One session per week during a low cadence block. Two sessions per week is too much for most amateurs — the muscular fatigue accumulates. The cyclists who run two sessions per week typically end up with neuromuscular tightness and reduced power across all sessions.
Block length. 4–8 weeks. Long enough for the adaptation to express (4-week minimum), short enough to avoid plateau (8-week maximum). Most cyclists run a 6-week block.
Block placement. Late base phase or early build phase. The aerobic foundation supports the recruitment effect. Running low cadence work in early base, before the aerobic engine is developed, produces less benefit than running it later.
Year frequency. 1–2 blocks per year for most amateurs. Three blocks is too much for most. The stimulus has diminishing returns when repeated too frequently.
Who benefits most
The cyclists who get the largest gains from low cadence training share specific profiles.
Riders with strong diesel engines but no top-end punch. The classic "all aerobic, no kick" profile. Threshold is high, sustained power is good, but attacks and high-cadence efforts fall apart quickly. Low cadence work develops the missing top-end through type 2 fibre recruitment.
Riders who naturally spin high cadences. Cyclists who default to 100+ RPM never recruit fast-twitch fibres in normal training. Low cadence work fills the gap directly.
Masters cyclists. The fast-twitch atrophy that comes with age is partly addressable through low cadence training. The work covered in the cycling after 40 guide explains the broader fast-twitch preservation story; low cadence intervals are one specific lever.
Climbers. Climbing forces lower cadences naturally. Training the specific physiology of climbing — sustained moderate effort at 60–75 RPM — transfers directly to climbing performance.
Time triallists. TT efforts are sustained sub-threshold power at relatively low cadences. Specificity of training to the TT effort profile.
The cyclists who get smaller gains:
Track riders and pure sprinters. Already getting fast-twitch recruitment from sprint work. Low cadence training adds less because the gap doesn't exist.
Crit racers focused on high-cadence efforts. Their racing specifity requires high cadence; over-training low cadence can shift the neuromuscular default away from where they actually need it.
Cyclists with knee issues. The higher forces per pedal stroke at low cadence can aggravate existing knee problems. Get the knee issue resolved first, then introduce low cadence work gradually.
My gym vs bike test
When I ran the I tried gym and bike for 30 days experiment, one of the findings was specific to low cadence work. The gym strength sessions and the on-bike low cadence sessions both target type 2 fibre development, but they're not interchangeable.
Heavy compound lifts in the gym (squats, deadlifts) develop maximum strength of the fast-twitch fibres. They don't necessarily develop the cycling-specific neuromuscular pathways for recruiting those fibres during pedalling.
On-bike low cadence work develops the cycling-specific recruitment patterns. The same fast-twitch fibres get trained, but the training is specific to the pedalling motion.
The combination of both — heavy gym strength work alongside on-bike low cadence intervals — produces better cycling-specific power outcomes than either alone. The strength training complete guide covers the gym side; this article covers the on-bike side.
Common execution mistakes
Cadence drifting upward. The most common mistake. The legs feel uncomfortable at 50 RPM and the cyclist unconsciously shifts to a smaller gear or pedals faster to escape the discomfort. Maintain the cadence discipline; that's where the stimulus is.
Too much intensity. Pushing to RPE 9/10 instead of 7/10. The session becomes anaerobic and the fast-twitch oxidative adaptation doesn't happen. The intensity should feel moderately hard, not catastrophic.
Wrong terrain. Doing low cadence work on flat terrain at moderate intensity often doesn't generate enough force per pedal stroke to recruit fast-twitch fibres. The gradient (or equivalent indoor resistance) is what makes the protocol work.
Too short duration. 90-second intervals don't sustain the recruitment long enough for the oxidative adaptation. Stick to 4+ minute intervals minimum.
Year-round inclusion. Low cadence work as a default weekly session doesn't continue to deliver gains after the initial block. Concentrate in blocks; rotate out for 2–3 weeks; cycle back.
Mixing into easy days. Sneaking low cadence work into Zone 2 rides adds recovery cost without producing the stimulus. Keep low cadence work in its dedicated session.
What to do next
If you haven't run a low cadence block, slot one into the next 4–6 weeks. Replace one of your normal hard interval sessions with the Wakefield protocol — 4-minute intervals at 40–60 RPM, 4–7% gradient, RPE 7/10, 4 reps, 4 minutes recovery. Hold for 6 weeks. Then rotate out for 2–3 weeks before the next block.
Use the FTP zone calculator to set your zones so the rest of the week (easy days and other hard days) hits the right intensities. Run the Plateau Diagnostic — four minutes, free, returns the one change most likely to move your numbers — if you're not sure whether low cadence is your specific limiter. For many amateurs it is, but the audit helps confirm.
For specific protocol support, the Not Done Yet community at $195/month runs weekly coaching calls where session prescription questions come up. The most common low cadence questions: which gradient works best, how to manage knee comfort, how often to run the block, what to combine it with. The coaching pathways cover higher-touch options, and the Roadman Method at $297-397/month is the structured 12-month programme that builds low cadence blocks into the full periodisation.
The coaches knew this worked for years. The science has caught up. The amateur who slots one 6-week low cadence block into their year usually surprises themselves with the result. It's the most evidence-backed intervention available right now that most amateurs aren't doing.