Cycling · Hills & climbing
LOW-CADENCE TORQUE
6 × 5 min at 85–95% FTP, 50–60 rpm, 3 min easy
WHAT IT TRAINS
Muscular force at low cadence — climbing strength and pedal-stroke control.
WHO IT'S FOR
Riders preparing for long climbs. Skip if you have knee issues.
HOW TO DO IT
- 01Warm up 15 minutes.
- 026 × 5 minutes at 85–95% FTP at 50–60 rpm, seated.
- 033 minutes easy at normal cadence.
- 04Cool down 10 minutes.
SCALED VERSION
4 × 5 minutes at 60–70 rpm.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING1h 13min
Low-Cadence Torque
6 × 5 min at 85–95% FTP, 50–60 rpm, 3 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/low-cadence-torque
WARMUP15 minTarget: 50-75% FTP
Building
INTERVAL5 minTarget: 85-95% FTP • Cadence 50-60 rpm
Seated
RECOVERY3 minTarget: 48.5-51.5% FTP
Easy; 90 rpm
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingHills & climbingDifficulty 3 of 5 — Hard
Sweet-Spot Climbing Repeats
3 × 15–20 min at 88–94% FTP, 60–75 rpm
1 h 30 - CyclingHills & climbingDifficulty 4 of 5 — Very hard
Threshold Climb Repeats
4 × 10 min at FTP on a climb, descend to recover
1 h 20 - CyclingSweet spotDifficulty 3 of 5 — Hard
3 × 20 Sweet Spot
3 × 20 min at 88–94% FTP, 5 min easy
1 h 35
NOT HERE? DESCRIBE IT.
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