How to Use Cadence and Torque to Improve Cycling Power

Why It Matters

Understanding torque‑cadence dynamics enables athletes and coaches to optimise power output, reducing wasted effort and accelerating performance gains in competitive cycling and triathlon.

Key Takeaways

• Torque limits peak power; cadence limits endurance power
• Workout designs differ for track versus road applications
• Individualisation outweighs strict race‑specificity for most athletes
• Progression should be gradual to avoid overtraining
• AI tools can refine training response evaluation

Pulse Analysis

The torque‑cadence relationship is a cornerstone of cycling physiology, dictating where an athlete’s power output peaks on the power‑duration curve. Higher torque translates to greater force per pedal stroke, favoring short, high‑intensity efforts, while optimal cadence supports sustained power over longer durations. By quantifying these limits, coaches can pinpoint an athlete’s weak points—whether they need to boost maximal torque for sprint finishes or improve cadence efficiency for endurance events—leading to more targeted training prescriptions.

Applying this science in practice, Leo outlines specific workouts for both track and road cyclists as well as short‑course triathletes. For example, high‑torque intervals on a low‑cadence gear develop muscular strength, whereas high‑cadence drills on a light gear enhance neuromuscular efficiency. He also recommends blending these sessions within periodised plans, ensuring athletes experience both force‑dominant and cadence‑dominant stimuli. Such mixed‑modal training not only balances physiological adaptations but also mirrors the varied demands of real‑world races, from sprint finishes to long climbs.

Beyond the mechanics, Leo stresses three core training principles: individualisation, specificity, and progression. While race‑specific workouts have value, over‑emphasising them can neglect foundational capacities like aerobic base and core strength. Gradual progression—especially for amateur cyclists—prevents injury and burnout, a risk amplified when athletes chase rapid gains. Emerging AI analytics further refine this approach by delivering real‑time feedback on power trends, allowing coaches to adjust plans dynamically. Together, these insights equip athletes with a science‑backed roadmap to elevate cycling and triathlon performance.

Original Description

Torque and cadence are common features of cycling training programs, but how should you really train them to get the most out of your training? Peter Leo is a sports scientist and high-performance coach working across cycling (Team Jayco-Alula, Cycling Australia) and triathlon (coach of high-level short-course athletes), and since he’s personally researched this topic, and applied it at the highest level, he’s a perfect guest to answer this question. We also discuss training principles, including debunking some common misconceptions and mistakes made when applying training principles in practice.

HIGHLIGHTS AND KEY TOPICS:

- The science behind the torque-cadence relationship

- Torque and cadence are performance limiters at different points on the power-duration curve

- Practical application of the science in different contexts (track and road cycling, short and long course triathlon), including specific workout examples

- Peter’s view on three core training principles…

- Individualisation. What are the biggest factors behind needs to individualise training? Is individualisation overrated in certain contexts?

- Specificity. Is there an over emphasis on race specificity, compared to maximising core physiological capacities and general skills?

- Progression. What does effective progression really look like in triathlon and cycling training? Are amateur cyclists and triathletes adopting too aggressive progression rates?

- Evaluating response to training, AI and coaching, and Peter’s top tips for the listeners to improve their cycling and triathlon performance.

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