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Boosting your pedal power increases your speed and enhances your cycling performance. With greater power, you can ride faster, further, and more efficiently, all while feeling stronger and more capable.
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Low-torque hill efforts will boost muscle and increase power output. These efforts should not be performed at maximum intensity, but rather at a low cadence that focuses on a proper pedalling technique (round not square). These sessions are best performed on an indoor trainer for accurate power and cadence tracking to monitor progress effectively.
If you don’t have an indoor trainer,
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1. 20 mins: Warm up at an easy, talkable pace with a comfortable cadence.
2. 3 x 10 minutes (to be built up to 3 x 15 minutes) low torque power intervals (70 or lower RPM - seated) on a hill with 5 minutes rest in between.
3. 20 mins: Cool down
*Remember this is not a full-blast effort. Your RPM should be under 70 and you should focus on pedalling circles for the best results. And stay seated – no standing.
Improve your power and pedalling efficiency with controlled efforts and interval training. An indoor trainer is the perfect piece of equipment to help you achieve your cycling goals.
