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RideHills & climbing

Low-Cadence Torque

6 × 5 min at 85–95% FTP, 50–60 rpm, 3 min easy

Time
1h13
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 6 × (5 min at 85–95% FTP at 50–60 rpm seated, 3 min easy at 50% FTP at 90 rpm). Cool down 10 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

Building

15 min50–75% FTPZ2
6×5 min

Rep

Seated

5 min85–95% FTP • Cadence 50-60 rpmZ3

Easy

90 rpm

3 min49–52% FTPZ1

Cool down

10 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

50–75% FTP
85–95% FTP
49–52% FTP

Scaled version

4 × 5 minutes at 60–70 rpm.

Build the scaled version in Forge

About this session

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.

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.