Cycling Cadence vs. Torque: Which One Should You Train

Cycling Cadence vs. Torque: Which One Should You Train — and When?

Cycling Cadence vs. Torque: Which One Should You Train — and When?

How Cadence and Torque Work Together to Produce Power, Manage Fatigue, and Make You a Better Cyclist

Cyclists spend a lot of time looking at watts.

But watts are only the final result.

Behind every watt you produce are two fundamental components: how fast you turn the pedals and how much rotational force you apply to them.

Those two components are cadence and torque.

Understanding how they work together can completely change the way you think about cycling training.

Instead of simply chasing a power number on the screen, you can begin understanding how you are producing that power.

That distinction matters.

Two cyclists can both produce 225 watts while placing very different demands on their muscular, cardiovascular, and neuromuscular systems.

One might produce those watts at 70 RPM with relatively high torque.

Another might produce the same 225 watts at 110 RPM with considerably less torque per revolution.

The power number is identical.

The way the body produces it is not.

That is why learning the relationship between cadence and torque should be part of every cyclist’s education.

At Chávez Cycling, we look at it through a simple principle:

Cadence sets the rhythm. Torque supplies the rotational force. Power is the result of the relationship between them.

Let’s break it down.

What Is Cadence in Cycling?

Cadence is simply the number of complete pedal revolutions you make in one minute.

It is measured in:

RPM — Revolutions Per Minute

If your cycling computer shows 90 RPM, your crank is completing approximately 90 revolutions every minute.

Cadence represents the speed of the pedaling movement.

But cadence alone does not tell us how much power you are producing.

You could pedal:

60 RPM at 150 watts,

90 RPM at 150 watts,

110 RPM at 150 watts.

The power could remain exactly the same while the muscular demands change significantly.

That brings us to torque.

What Is Torque in Cycling?

Torque represents rotational force.

In cycling it describes how much turning force is being applied around the crank.

Torque is measured in:

Newton-meters (N·m).

Think about pushing a heavy gear up a steep climb.

Your cadence might be relatively low, but every pedal stroke requires substantial force.

That is a high-torque situation.

Now imagine riding quickly on flat terrain using a lighter gear.

Your legs may be turning rapidly, but each individual pedal revolution requires less rotational force.

That is a lower-torque, higher-cadence situation.

Neither approach is automatically better.

They are different tools.

And strong cyclists need access to both.

The Equation That Connects Everything

Cycling power can be expressed as:

Power = Torque × Angular Velocity

Angular velocity is directly related to cadence.

In practical cycling terms:

Watts come from the combination of how much torque you produce and how quickly you rotate the cranks.

This is one of the most important concepts a cyclist can understand.

Increase torque while maintaining cadence and power increases.

Increase cadence while maintaining torque and power increases.

But if power stays constant while cadence changes, the required torque changes in the opposite direction.

Higher cadence requires less average torque per revolution.

Lower cadence requires more.

Same Watts, Completely Different Pedaling Demands

Let’s use 225 watts as an example.

Approximate average crank torque at different cadences would look like this:

Cadence Power Torque
60 RPM 225 W 35.8 N·m
70 RPM 225 W 30.7 N·m
80 RPM 225 W 26.9 N·m
90 RPM 225 W 23.9 N·m
100 RPM 225 W 21.5 N·m
110 RPM 225 W 19.5 N·m
120 RPM 225 W 17.9 N·m

Notice what happens.

The watts never change.

But going from 60 RPM to 120 RPM cuts the required average crank torque approximately in half.

This demonstrates why watts alone do not tell the complete story of an interval.

What Happens When Cadence Goes Down?

Imagine riding at 225 watts.

You shift into a harder gear and reduce your cadence.

The trainer or road still demands 225 watts.

Because the crank is rotating fewer times per minute, more torque must be produced during those revolutions.

The sensation usually becomes more muscular.

You may feel greater pressure through the pedals and increased loading through the working muscles.

This is why controlled low-cadence work can be used as one component of cycling training.

It teaches the cyclist to produce power while dealing with greater torque demands.

That can become valuable during situations such as:

climbing,

accelerating in a large gear,

riding into a headwind,

closing gaps,

responding to changes in terrain,

and producing power when cadence is temporarily restricted.

But low-cadence training should be introduced progressively.

More resistance is not automatically better training.

The objective is controlled torque, not grinding until technique collapses.

What Happens When Cadence Goes Up?

Now maintain the same 225 watts but increase cadence.

Each revolution requires less average torque.

However, your legs must complete many more contractions every minute.

That changes the challenge.

Instead of primarily asking:

Can I push this gear?

the question increasingly becomes:

Can I coordinate this movement quickly, smoothly and efficiently while maintaining control?

Higher-cadence cycling can challenge neuromuscular coordination and increase cardiovascular demand.

Research also demonstrates an important nuance: the cadence associated with the lowest metabolic cost is not necessarily the cadence cyclists naturally choose.

Cyclists often select a somewhat higher cadence, potentially helping muscles operate under favorable force-velocity conditions.

The lesson is important:

Efficiency cannot be reduced to one universal RPM number.

So Which Should Cyclists Train: Cadence or Torque?

Both.

The mistake is believing they are competing philosophies.

Cadence and torque are components of the same power-production system.

A cyclist who develops only torque may become capable of pushing substantial gears but lack the ability to accelerate and operate comfortably at faster pedaling speeds.

A cyclist who develops only cadence may spin beautifully but struggle when the road, gradient, gearing or race situation demands greater rotational force.

The goal should therefore be to develop a usable range.

You want the ability to produce power through different combinations of cadence and torque.

That creates options.

And options are extremely valuable in cycling.

Low-Cadence Torque Training

Controlled low-cadence intervals can be useful for developing the ability to maintain power against greater resistance.

A training block might involve riding at a prescribed power while deliberately lowering cadence.

For example:

60–75 RPM at a controlled endurance or tempo power

The exact prescription depends on the athlete.

The important point is not the number itself.

It is the purpose.

You are increasing the torque required for each revolution while maintaining controlled technique.

During these intervals, concentrate on:

stable hips,

controlled upper body,

consistent pedal pressure,

proper breathing,

and maintaining good knee alignment.

If technique begins deteriorating, the resistance is probably becoming counterproductive.

High-Cadence Training

At the opposite end of the spectrum are cadence-focused intervals.

Examples could include controlled riding around:

100–110 RPM

followed eventually by short cadence accelerations above the rider’s normal range.

The objective is not bouncing on the saddle or chasing the biggest RPM number possible.

The objective is control at speed.

A successful high-cadence interval should look smooth.

The upper body remains quiet.

The hips remain stable.

The legs accelerate without losing coordination.

This is neuromuscular training as much as cardiovascular training.

Research has shown that cadence-specific training can alter a cyclist’s freely chosen cadence, demonstrating that cadence itself is trainable.

The Middle Ground: Where Cycling Happens

Most riding does not occur at either extreme.

Cyclists spend enormous amounts of time somewhere between high-torque grinding and maximal spinning.

This middle ground is where cadence and torque must continuously negotiate with each other.

Terrain changes.

Wind changes.

Speed changes.

Fatigue changes.

The group accelerates.

The road rises.

The road falls.

And your body continuously adjusts the relationship between gear, cadence and force.

This is why training only one cadence all year can limit a cyclist.

The body should learn multiple solutions.

Cadence, Torque and Climbing

Climbing provides one of the clearest demonstrations of this relationship.

As gradient increases, maintaining speed requires more power.

Eventually the available gearing may force cadence downward.

When that happens, torque demand increases.

A cyclist who has never trained controlled torque may suddenly feel overwhelmed.

But there is another solution whenever gearing and fitness permit it:

maintain more cadence.

Instead of relying entirely on muscular force, the cyclist can use gearing to preserve pedal speed and distribute the workload differently.

The strongest climbing strategy is therefore not simply:

always spin

always push a big gear.

It is developing enough range to choose intelligently.

Cadence, Torque and Racing

Race situations change rapidly.

One moment you may be sitting in the group at comfortable cadence.

Seconds later someone attacks.

Now you need additional power.

You have several possible ways to create it.

You can increase cadence.

You can increase torque.

Or you can increase both.

That third possibility is where enormous power can appear.

A sprint is the clearest example.

The rider applies substantial torque while cadence rapidly increases.

Power climbs dramatically because both components are contributing.

This is why understanding torque and cadence eventually leads directly into understanding sprinting, acceleration and race tactics.

Cadence, Torque and Fatigue

There is another dimension that cyclists often overlook.

The relationship changes when you become tired.

Research in professional cyclists has shown that accumulated work can reduce power, cadence and torque-related performance characteristics.

That means the cadence-torque combination you can produce when fresh may not be available after substantial work.

This is extremely important for racing.

Being powerful for five minutes while fresh is useful.

Being able to preserve your ability to produce power after an hour, two hours or several hours of accumulated work is something different.

That is why endurance training ultimately has to teach the athlete not only to create power but also to preserve the machinery that creates it.

Heart Rate Adds Another Piece of Information

Now add heart rate.

Suppose you perform:

225 watts at 70 RPM,

then

225 watts at 90 RPM,

and finally

225 watts at 110 RPM.

Watch what happens to:

heart rate, breathing, muscular sensation, perceived exertion and technique.

You may discover that one cadence feels muscularly demanding while another raises cardiovascular demand.

You may also find a cadence where everything seems to settle.

That information is valuable.

You are beginning to understand your own engine.

Don’t Chase Someone Else’s Cadence

Professional cyclists frequently ride at cadences that recreational cyclists see on television and immediately try to copy.

That can be a mistake.

Cadence depends on many variables:

power output,

terrain,

fitness,

training history,

biomechanics,

gearing,

fatigue,

event demands,

and individual preference.

Research demonstrates that cadence and efficiency interact with workload rather than following one universal rule.

Therefore, instead of asking:

“What is the perfect cadence?”

ask:

“What cadence allows me to produce the required power efficiently and sustainably in this situation?”

That is a much more useful cycling question.

Learn to Feel the Pedal Stroke

Technology gives us tremendous information.

But cyclists should not become completely dependent on screens.

Use the numbers to educate your sensations.

Learn what high torque feels like.

Learn what smooth cadence feels like.

Learn what happens when cadence becomes too high for your current coordination.

Learn what happens when torque becomes so high that technique deteriorates.

Eventually the numbers and sensations begin agreeing.

That is when data becomes education.

A Simple Indoor Experiment

One of the best ways to understand cadence and torque is to experience the relationship yourself.

Choose a manageable endurance power.

For example:

200 watts.

Ride several short blocks while keeping power approximately constant.

Try:

70 RPM

80 RPM

90 RPM

100 RPM

110 RPM

Spend several minutes at each cadence.

Do not turn this into a maximal workout.

This is an educational session.

Observe:

heart rate,

breathing,

leg pressure,

muscular fatigue,

pedaling smoothness,

and perceived effort.

The watts stay similar.

Your experience may change dramatically.

Now you are no longer simply reading about cadence and torque.

You are learning the relationship through your own body.

The Chávez Cycling Approach

At Chávez Cycling, we don’t believe the goal is simply to generate impressive numbers on a screen.

The goal is to understand how those numbers are created.

Power is information.

Cadence is information.

Torque is information.

Heart rate is information.

Breathing is information.

Technique is information.

And perceived effort is information.

When those pieces begin working together, the cyclist develops something more valuable than a single FTP number.

The cyclist develops control.

You begin recognizing when to spin.

When to apply more torque.

When to shift.

When to accelerate.

When to conserve.

And when to allow the bicycle to carry speed without wasting unnecessary energy.

Training becomes less about fighting the bicycle and more about learning to work with it.

Cadence sets the rhythm.
Torque supplies the rotational force.
Power emerges from their relationship.
Technique keeps the system controlled.

And when those pieces work together, the cyclist becomes more adaptable.

Tools for an Effective Indoor Cycling Training Session

One of the greatest advantages of indoor cycling is the ability to control the training environment.

You can precisely manipulate power, cadence, resistance, duration and recovery while observing how your body responds.

To get the most from these sessions, several tools can make a major difference.

Smart Trainer

A quality smart trainer allows you to measure and control resistance and power while completing structured workouts.

For cadence-versus-torque training, this is particularly useful because you can maintain a specific power target while experimenting with different cadences.

That allows you to experience how torque changes even when watts remain constant.

Power Meter

A power meter measures the mechanical power you produce.

Power provides an objective measurement of workload and makes structured training much easier to reproduce and compare over time.

Some power-meter systems can also provide additional pedaling metrics that help athletes better understand how they produce power.

Cadence Sensor

If your trainer or power meter does not already provide reliable cadence information, a cadence sensor is one of the simplest and most useful tools you can add.

Without cadence data, you are missing half of the cadence-torque-power relationship.

Heart Rate Monitor

Power tells you what the bicycle is receiving.

Heart rate gives you another window into what your body is doing to produce it.

Tracking both can help you understand how different cadence and torque combinations affect cardiovascular demand.

Indoor Cycling Platform or Training App

A training platform can provide structured workouts, virtual environments and performance data that make indoor sessions easier to execute and analyze.

The technology should support the workout rather than become the purpose of the workout.

The training objective still comes first.

Strong Fan or Cooling System

Cooling is one of the most overlooked parts of indoor cycling.

Outside, airflow naturally helps remove heat.

Indoors, that airflow largely disappears.

A strong fan can therefore become genuine training equipment rather than simply a comfort accessory.

Better cooling can help you maintain performance during longer or harder sessions.

Cycling Desk or Trainer Table

Indoor training involves bottles, nutrition, phones, remotes and sometimes computers or tablets.

A cycling desk keeps those items accessible without forcing you to interrupt the workout.

For longer sessions, organization matters.

Hydration and Fuel

Indoor cycling can produce substantial sweat loss.

Keep fluids within reach before beginning the workout.

For longer or demanding sessions, carbohydrate availability also becomes increasingly important.

Do not wait until the workout begins falling apart to think about hydration or fueling.

Prepare them before you start.

Towel and Sweat Protection

Sweat is extremely corrosive.

Protect the bicycle, trainer and surrounding equipment.

A towel and appropriate sweat protection are inexpensive compared with replacing damaged components.

Training Mat

A trainer mat can protect the floor, reduce vibration and make the indoor training space easier to maintain.

Small details make consistent training easier.

Build the Engine — Then Learn How to Use It

Cadence training and torque training should not be enemies.

They are complementary pieces of cycling performance.

Torque gives you the ability to produce rotational force.

Cadence gives you the ability to apply that force repeatedly at speed.

Power tells you what happens when the two meet.

And training teaches you how to control the relationship.

Don’t spend your entire cycling career chasing watts without understanding where those watts come from.

Learn your cadence.

Learn your torque.

Learn your breathing.

Learn your heart rate.

Learn your technique.

Learn your engine.

Because becoming a better cyclist isn’t only about producing more power.

It’s about having more ways to produce the power you need, exactly when you need it.

Chasing the 1% — getting better, one ride at a time.

— Chávez Cycling

Continue learning with these Chávez Cycling guides:

ERG Mode vs. Simulation Mode: Which One Should You Use for Indoor Cycling and MyWhoosh Racing?
What Is a MyWhoosh Race Really Like? Lessons From My First Complete Race
How to Race on MyWhoosh Like a Pro
How Does MyWhoosh Power Passport Work? Everything You Need to Know Before Taking the Test
What Does TSS Mean in Cycling? A Beginner’s Guide to Training Stress Score

Recommended Indoor Cycling Equipment

If you’re building your own indoor racing setup, I recommend investing in quality equipment that improves comfort, accuracy, and performance:

Smart Trainer
Heart Rate Monitor
Cycling Fan for cooling
Quality Bib Shorts
Cycling Shoes
Power Meter
Indoor Training Mat
Sweat Guard
Large TV or Monitor
Proper Hydration System
Energy Nutrition
Towels and ventilation

The right equipment doesn’t win races—but it helps you focus on what matters most: becoming a stronger cyclist.

Check our recommended Indoor Cycling setups:

Best Indoor Cycling Setup
Best Fans for Indoor Cycling
Best Smart Trainers for Home Training