Cadence drills to improve pedalling efficiency: 25-minute indoor cycling workout

GCN’s Conor Dunne leads this indoor cycling workout, which regularly rotates between different cadences to help improve pedalling efficiency.

During each four-minute interval, the first minute will be spent at 60 revolutions per minute (rpm), which will then rise to 110rpm for the next minute, before that cycle is repeated.

There’s a two-minute break between each interval so that you can recapture your rhythm ahead of the next set.

To complete this session, you’ll need an indoor bike, smart trainer or exercise bike which provides cadence data, a fan to keep you cool, plus plenty of water to keep you hydrated.

Explore GCN's best indoor cycling workouts.

Why is pedalling efficiency important for cyclists?

An efficient pedal stroke has multiple benefits. It is crucial to ensure that each pedal revolution delivers the maximum amount of power possible. An inefficient pedal stroke is also a leading cause of wear-and-tear injuries, especially to the knees.

Ideally, your knees should pump up and down like pistons, but many riders lose control of their pedal stroke, especially when fatigue kicks in, causing their knees to angle inwards or outwards.

By targeting more extreme cadences, both lower and higher than a cyclist would usually ride at, muscles begin to adapt to the unique demands. This will lead to better control when riding at a more regular cadence, which for most cyclists is in the 80-90rpm range.

Read more: Manon's fast-paced cadence variations: indoor cycling training workout

How cadence drills improve leg strength and climbing ability

Cadence training will also improve leg strength, especially through low-cadence drills. When riding at lower cadences, training strain is taken away from the cardiovascular system and placed on the muscles. According to a study published in the Journal of Science and Cycling, this added strain leads to greater muscle breakdown, especially during HIIT workouts. When our muscles break down, they build back up even stronger, resulting in extra strength.

That strength will come in handy on any steep climbs when you find yourself grinding up the inclines at a low cadence.

Read more: Strength training for cyclists: is it worth it?

Indoor cycling workout details

• GCN instructor: Conor Dunne
• Indoor workout duration: 25 minutes
• Indoor training type: Variable cadence drills
• Fitness difficulty: An achievable workout with benefits for every type of cyclist
• Benefits of this indoor cycling workout: Building leg strength, improving pedalling efficiency and climbing ability

From HIIT hitouts to sweet sport endurance sessions, explore GCN’s best indoor training workouts