Greater improvement in aerobic capacity after a polarized training program including cycling interval training at low cadence (50-70 RPM) than freely chosen cadence (above 80 RPM)

The aim of the study was to compare the effects of an 8-week polarized training program performed by two groups of female cyclists. The program consisted of sprint interval training (SIT), high-intensity interval training (HIIT), and low-intensity endurance training (LIT). One group performed sprint exercises and high-intensity exercises with a low cycling cadence (50-70RPM), the other group performed sprint exercises and high-intensity exercises with a freely chosen cycling cadence (above 80RPM). Both groups performed LIT training with a freely chosen cadence.