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Cadence during Zone 5 intervals

Edwin CroucherEdwin Croucher
in Coaching Forum 🧢

Is there an optimum cadence for Zone 5 intervals? Just did the 5 X 5 minute intervals in Zone 5 with a goal of 110%. I know that when I am at 95 - 98 average rpm's, I have a crank torque of around 260 lbs. When my cadence is in the 70 average rpm's, my crank torque is around 360 lbs.

Comments

  • Paul HoughPaul Hough
    I don't have any idea what crank torque is or why it matters. For the purposes of Z5, I am only interested in accomplishing the work and don't pay any attention to my cadence. For longer Z2-Z4 sessions INDOORS, I try to stay between 85-95 rpm. For outdoors, I do not measure, look at, train or race with cadence.

    BTW - 5 x 5 mins @ Z5 sounds really, really, really hard!
  • Edwin CroucherEdwin Croucher

    Low cadence and high torque would be more of a strength workout, while high cadence and low torque would be more aerobic. There is a sweet spot in there somewhere. I know that as my workouts begin to deteriorate, my cadence goes through the floor and I really have to power out the remainder.

  • bmr94539bmr94539
    I believe Stefan said that cadence above 90 will cause higher air resistance. Not sure how much worse it is, since I seem to like to spin somewhere between 100 and 110 rpm when I'm working on these Z5 nightmare intervals.

    Yes Paul, 5x5 @Z5 is really, really hard. Thursdays are a bitch!
  • Coach PatrickCoach Patrick
    @Edwin there's more of an optimum cadence for you than there is for an interval. You being height / weight / age / muscle mass / race goals, etc. I find that a lot of folks try to pound out higher watts via a lower cadence (increased torque) but it's not sustainable...but that's a relative point as in lower than your personal norm.

    I'd say aim for 95-100 rpms. Nothing wrong with making variety: #1 at 95, #2 at 100, #3 at 105, etc. -- it's good to keep your body working to generate constant power at different cadences / torque levels.

    I wouldn't really go higher than 105 or lower than 80 -- that's a do no harm rule for the other 95% who are lurking!
  • Paul HoughPaul Hough
    Never heard that higher cadence causes more air resistance. There is a sweet spot between 80 and 90 rpm. Low cadence puts a lot of neuromuscular stress on you and can really sap the legs. By contrast, higher rpm has a greater metabolic cost. But 90 rpm is closer to a good run cadence so you should pick up the rpms as you finish the bike leg to prepare for the run.
  • John StarkJohn Stark
    @Edwin - Lotsa discussion in EN over the years about cadence. The general consensus is to let your body decide the cadence during EN intervals. In short, don't worry about it. Just get the WORK done.

    For me, on the trainer I am high 80s during intervals, Outside I am low 90s. Just my natural cadence.
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