How efficient are you? Understanding cycling economy

Why do pros float up climbs while looking relaxed? Beyond big watts and high VO2max, they convert oxygen into power with remarkable efficiency. That conversion is cycling economy.

Cycling economy is how many watts you produce for each liter of oxygen you consume per minute (W per L O2·min−1), closely related to gross efficiency.

What cycling economy is (and why it matters)

Two related concepts describe how effectively you turn metabolic energy into pedal power:

• Economy: Watts produced per liter of oxygen per minute (W per L O2). Higher is better.
• Gross efficiency (GE): Mechanical power out divided by metabolic power in. Typical trained riders sit around 19–21% GE. Elite pros often reach 22–24% or more.

At the same power, a more economical rider uses less oxygen, drifts less in heart rate, and accumulates less fatigue. Over a long climb or in the last hour of a race, that gap decides who still has a kick.

Typical ballpark numbers at steady sub-threshold power:

• Oxygen cost per watt: roughly 12–15 ml O2 per W per minute in trained amateurs, 10–13 in elite riders.
• Gross efficiency: ~19–21% in amateurs, ~22–24% in WorldTour pros.

How to measure or estimate yours

In a lab (best): Ride at several steady powers while a metabolic cart measures VO2 and RER. From that, you can calculate both economy (W per L O2) and gross efficiency.

Economy (W per L O2) = Power (W) / VO2 (L·min−1)
Oxygen cost (ml O2 per W·min) = VO2 (ml·min−1) / Power (W)
Gross efficiency (%) ≈ Power out / (VO2 × energy per L O2) × 100
Use ~20.9 kJ per L O2 as a practical average at mixed substrate use.

Example: Holding 250 W at VO2 = 3.0 L·min−1:

• Economy = 250 / 3.0 = 83 W per L O2
• Oxygen cost = 3000 / 250 = 12 ml O2 per W·min
• Metabolic power ≈ 3.0 × 20.9 = 62.7 kJ·min−1 ≈ 1045 W → GE ≈ 250 / 1045 = 23.9%

In the field (proxy): You won’t measure oxygen directly, but you can track whether the oxygen cost is trending down by combining power, heart rate, and RPE in repeatable conditions.

1. Pick a steady segment and ride 2–3 × 10–15 min at 80–90% of FTP (upper Zone 3/low Zone 4), same cadence and equipment.
2. Record average watts, heart rate, breathing rate, and RPE. Control for temperature, fueling, and wind.
3. Repeat weekly. If HR and RPE fall at the same watts, or if you can hold slightly higher watts at the same HR, your oxygen cost is likely improving.

These proxies also reflect improved fractional utilization and fatigue resistance, not just economy, but they are useful for tracking real-world progress.

Why pros make it look easy

• Higher economy: Years of high-volume training, tendon stiffness, refined motor patterns, and excellent bike fit mean more watts per liter of oxygen.
• Big engines used efficiently: High VO2max plus the ability to ride a large fraction of it at threshold, with less oxygen drift.
• Drafting and positioning: In a peloton, air resistance drops massively. At 45 km/h, a rider can save 30–40% or more of the power, so effort looks deceptively easy.
• Fueling: Carbohydrate availability increases the energy per liter of oxygen oxidized, nudging economy up during hard work.
• Immaculate mechanics: Still upper bodies, quiet knees, stable pelvis, and effective force application minimize wasted motion.

How to improve your economy in 8–12 weeks

Economy shifts slowly but meaningfully with the right work. Stack these levers:

Training that moves the needle

• Endurance volume (Zone 2): 60–75% of FTP builds mitochondrial density and fatigue resistance, reducing oxygen drift at steady watts. Target 3–6 hours per week minimum; 6–10 hours is better if recovery allows.
• Low-cadence torque intervals: 2 × 10–20 min at 80–90% FTP, 55–70 rpm, seated, focusing on smooth force. Do 1–2 sessions weekly for 6–8 weeks.
• Sweet spot or threshold blocks: 2 × 15–25 min at 88–95% FTP at your natural cadence. Maintain excellent posture and breathing rhythm.
• Heavy strength training: 2 sessions per week in the gym for 8–12 weeks. Focus on squats, deadlifts, leg press, calf raises (3–5 sets of 3–6 reps). Evidence shows 2–5% gains in cycling economy and improved time to exhaustion.

Technique, fit, and cadence

• Choose your efficient cadence: For most, 80–95 rpm at sub-threshold is economical. Ultra-high cadences often increase oxygen cost without adding speed.
• Stability first: Quiet upper body, stable hips, and a straight knee tracking path. If you bob, you waste oxygen.
• Bike fit: Dial saddle height and setback to avoid excessive ankle movement and hip rocking. Small corrections can reduce oxygen cost.

Fueling, recovery, and equipment

• Carbs for quality work: 30–60 g/h for endurance rides, 60–90 g/h for hard sessions. Carbohydrate oxidation yields slightly more energy per liter of oxygen, improving watts per O2 when intensity rises.
• Dietary nitrate (beetroot/spinach): Can lower oxygen cost ~2–5% at submax for some riders. Test in training first.
• Recovery: Economy falls when you’re cooked. Sleep 7–9 hours, keep easy days easy, and watch HRV/resting HR trends.
• Rolling and drivetrain efficiency: Fast tires, correct pressures, clean chain, and aligned cleats and bearings reduce wasted watts. Less wasted mechanical work means better effective economy outdoors.

A simple 6-week economy booster

• Week structure (3 rides + 1–2 gym):
  • Ride 1: Endurance 90–150 min at Zone 2 (60–70% FTP), include 3 × 8 min at 85% FTP, 85–90 rpm.
  • Ride 2: Torque 2 × 15 min at 85–90% FTP, 60 rpm, 5–8 min easy between. Focus on posture and smoothness.
  • Ride 3: Sweet spot 2 × 20 min at 90% FTP at self-selected cadence, aiming for steady HR and low RPE drift.
  • Gym: 2 sessions heavy lower body (3–5 × 3–6 reps), plus core and calf work. Deload every 3rd week.
• Field check: Repeat the same 2 × 15–20 min segment weekly and compare watts, HR, and RPE. Look for lower HR/RPE at the same watts or +5–10 W at the same HR.

What not to chase

• Over-spinning: Pushing cadence far above your natural range often raises VO2 without adding speed.
• “Ankling” obsession: Forcing an exaggerated pedal circle rarely helps. Smooth, stable force beats fancy footwork.
• Gadgets over basics: New chainrings or cranks won’t fix poor fit, fueling, or training structure.
• Chronic intensity: Too much Zone 4–5 without aerobic base and recovery increases oxygen drift and stalls economy.

Bottom line

Economy is the quiet performance multiplier behind FTP, watts, and speed. Measure it in the lab if you can, track it in the field with steady tests, and improve it with volume, torque work, strength training, smart cadence, solid fueling, and good recovery. That’s how you make hard efforts look easy.