If I increase my fan resistance, does this mean I will produce more power?

This is a common question we get at AOC and one that does require some simple explanation when answering!

Firstly, lets look at what how power is produced. Power = RPM (or Cadence) x Resistance. Therefore, to increase your power during an effort, you can either:

1. increase your fan resistance while keeping your RPM the same,

2. increase your RPM while keeping your fan resistance the same,

3. increase fan resistance and increasing RPM

So does that mean that higher resistance produces greater power?

Yes, but only if you maintain the same RPM (or higher) as prior to increasing the fan resistance.

Then should I always use high resistance in my class?

No. There are benefits to your fitness by using both a high and low RPM to produce power and that’s why we incorporate both in our sessions. ITs important to remember, its a combination of both that makes an effective and varied training stimulus which will make your legs and cardiovascular system stronger.

So what does all that mean?

Studies have shown that it is most economical and efficient for your legs when you keep your RPM within a range of 80 – 100 RPM. This creates the perfect balance between leg speed and power applied to the pedals. So instead of jumping straight to the fan resistance to increase your power, try also increasing your RPM. This will help train your leg speed efficiency in addition to finding that ideal balance between RPM and resistance!

Give it a go in your next class!