In the fast-paced world of competitive cycling, marginal gains make all the difference. One of the key elements separating the good from the great is how much torque you can generate with each pedal stroke. But what exactly is torque and why should athletes and coaches care about it?

We sat down with John Wakefield, Director of Development at UCI WorldTour team Red Bull Bora Hansgrohe and Managing Director at Science 2 Sport, to demystify torque production in cycling. Whether you’re tackling long endurance rides or explosive sprints, mastering torque is crucial for power generation, efficiency and long-term performance.‍

What Exactly is Torque Production?

Torque is the force you apply to the pedals. It plays a critical role in determining your cycling power and is especially crucial during climbs or when pushing for a sprint finish. As Wakefield explains:"If a cyclist improves the amount of torque they produce at the same cadence, they should improve the power they can generate."This simple yet powerful equation—torque multiplied by cadence equals power—highlights why torque is a key factor in building effective training strategies. Whether you’re a seasoned pro or an everyday rider, mastering torque can help unlock that next level of performance.

Key Factors Influencing Torque Production

Torque is influenced by several factors, with muscular strength being at the core. But it’s not all about brute force. As Wakefield points out, even seemingly minor adjustments like crank length and cleat position can make a significant difference.

For instance, using shorter cranks might require you to develop more neuromuscular strength to maintain high torque levels. It’s all about finding what works best for you.

"Shorter cranks demand greater neuromuscular strength, requiring athletes to develop functional strength to maintain high torque levels."

So, whether you’re a cyclist aiming for endurance or explosive power, understanding the balance between strength, crank length and even cleat position is key to enhancing torque production.

Training to Improve Torque Production: John’s Expert Tips

A common misconception is that low cadence work automatically equals strength training. John debunks this myth:

"Low cadence work isn’t strength work in the conventional sense; it’s about creating neuromuscular pathways."

To really improve torque, you need a structured approach. John recommends interval training as one of the most effective ways to build torque, especially for athletes at different levels. For newcomers, starting with four- to ten-minute intervals at a cadence of 50-55 RPM is a great way to ease into this type of work. As you progress, lower the cadence to 30-35 RPM.

John also introduces a more dynamic method: Hopkins-type sessions, which combine low-cadence efforts with high-intensity sprints. This method builds not only torque but also anaerobic capacity, making it a powerful addition to any cyclist’s training routine.

To maximize the effectiveness of torque training, John recommends doing these workouts on gradients of 3% to 8%. This ensures enough resistance to challenge your muscles and create the necessary training stimulus.

‍‍The Role of Equipment in Torque Production: Is it Just About the Gear?

While having the right gear can help, John stresses that it’s not about chasing trends. For example, crank length is a personal choice and what works for a pro like Tadej Pogacar might not be right for everyone.

"We’ve seen a lot of riders wanting shorter cranks because of Tadej Pogacar’s success, but that doesn’t mean it’s right for everyone."

John suggests focusing on what suits your physiology rather than jumping on the latest bandwagon. Additionally, while pedals and other components play a role, they aren’t the game-changers some might expect unless there’s a major mismatch between the rider and their setup.

Measuring Torque: Track It Like a Pro

One of the challenges in torque training is accurately measuring and tracking progress. Vekta is one of the few platforms to analyse torque production, but as John explains, it’s also possible to calculate on your own using this formula:

Torque (Nm) = 60 * Power (W) / Cadence (RPM) * 2 * pi

Tracking torque allows athletes to make informed decisions about their training programs and spot areas for improvement. This simple formula is an easy way for cyclists to keep an eye on their torque production, but you can find out more about Vekta's capabilities by clicking here.

‍Real-World Benefits of Torque Training: It’s More Than Just Numbers

Though there’s limited academic research on torque training, John’s practical experience proves its effectiveness. He’s seen significant improvements in durability among ultra-endurance athletes.

"When those cyclists are fatigued, improving their torque allows them to keep producing power, even when their cadence is low."

For cyclists, this durability is the difference between dropping off the pace and keeping up in the final stretch of a race. Whether you're aiming for long-distance endurance or a powerful sprint finish, torque training can help you maintain performance under pressure.

Common Mistakes in Torque Training

John also highlights common pitfalls in torque training. Pushing too hard, too soon, can lead to injury. Many athletes make the mistake of jumping into low-cadence, high-torque work without the necessary base strength or recovery time.

"Doing low-cadence work with too big a gear or performing sessions too close together without adequate recovery can lead to injury."

Gradually increasing torque work overtime allows for the proper development of neuromuscular pathways and reduces the risk of injury, making this a long-term investment in your cycling performance.

The Future of Torque Training in Cycling

Looking ahead, John believes torque will become even more critical in cycling training. He predicts torque will eventually replace critical power as the go-to performance indicator.

"I believe we’ll see the concept of critical torque replace critical power as the key performance indicator."

As technology advances, torque could very well become the new gold standard for measuring performance, helping athletes strike the perfect balance between power and endurance.

‍Why Torque Training Matters for Every Cyclist

Whether you're a pro or an amateur, focusing on torque training is one of the smartest ways to improve your cycling performance. As John Wakefield explains, torque isn’t just about numbers—it’s about enhancing power, endurance and overall race-day performance. The future of cycling lies in mastering the fine balance between power and torque and it all starts with the right training methods.

Ready to start improving your torque and take your performance to the next level? Discover how Vekta’s platform can track and optimize your torque training. Here is a session to try in the meantime:

5x 5mins at an RPE of 7/10 with 5mins easy between each interval. You can look to slightly increase the duration or intensity of the effort over time, but as John mentioned, it’s wise to take a conservative approach when first undertaking low cadence work.

Train for Torque. Ride with Power.

WorldTour coaches like John Wakefield are using torque to shape the future of performance. Vekta gives you the tools to do the same.

Start your free 14-day trial or Book a Demo

‍You can find out more about John Wakefield at Science 2 Sport here.