The Roadman Cycling Podcast One Cadence Change That Nearly Doubled VO₂ Max Gains (Scientific Study)
Mar 4, 2026
A simple cadence tweak in training produced very different VO₂ max gains in two identical plans. The conversation unpacks a 2024 study that isolated cadence as the only variable. You hear physiological reasons why low-cadence torque work may boost type II recruitment, neuromuscular strength, and efficiency. Practical low-cadence interval templates, progression advice, and injury cautions are also covered.
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Pro Coaches Were Already Using Torque Work
- World Tour coaches have prescribed big-gear low-cadence work for years despite mixed scientific evidence.
- Coaches like John Wakefield and Alan Davis used 4–10 minute intervals at ~40–60 rpm with pros such as Tadej Pogačar.
Low Cadence Doubled VO2max Gains
- Low cadence torque intervals produced larger VO2max gains than freely chosen cadence across identical training plans.
- In an 8-week study of trained female cyclists low-cadence (50–70 rpm) improved VO2max 8.7% vs 4.6% at ~80 rpm.
Torque Work Recruits Fast Fibres For Aerobic Gains
- Low cadence increases recruitment of type II (fast) muscle fibres at aerobic intensities, expanding aerobic capacity.
- Repeated torque work prompts fast fibres to develop more mitochondria and oxidative capacity while retaining force.