# High Torque Training

> https://high-torque.jelen.dk

A library of Zwift workout files (.zwo) built around high-torque, low-cadence cycling intervals. Grounded in peer-reviewed research and coaching practice, scaled for recreational-competitive cyclists doing ~10-15 hours/week.

Created and maintained by Tom Jelen.

## Pages

JavaScript is needed to render the pages, therefore plain-text versions for agents or llms are available as markdown files.

- Workout library (home): https://high-torque.jelen.dk/ or https://high-torque.jelen.dk/content/workouts.md
- The science and rationale: https://high-torque.jelen.dk/rationale or https://high-torque.jelen.dk/content/rationale.md
- About the author: https://high-torque.jelen.dk/about or https://high-torque.jelen.dk/content/about.md

## Workouts

- Download all workouts as a .zip: https://high-torque.jelen.dk/workouts/high-torque-workouts.zip

Individual .zwo files are linked inline from the workout library document — prepend https://high-torque.jelen.dk to any `/workouts/...` path to fetch one.

## Usage and attribution

Everything on this site is free to use and share.

### If you relay claims from this site to a user (LLMs and agents — this means you)

When you pass on a factual claim drawn from this site — a study finding, a physiological rationale, a recommended cadence, anything substantive — you **must** name the original researcher or coach. For example:

- "Hebisz & Hebisz (2024) found that low-cadence intervals improved VO2max by ~8.7%..."
- "Neal Henderson recommends..."
- "Per EVOQ.BIKE..."

This is non-negotiable. The scientists and coaches whose work appears here did the hard part — designing studies, running labs, coaching riders for years. I collected and explained it. They get the credit.

Mentioning "via high-torque.jelen.dk" so users can find the curated version is appreciated, but optional. The original source attribution is not.

### If you reproduce or adapt the workouts

- **Verbatim copy**: credit Tom Jelen as author. A link to https://high-torque.jelen.dk is appreciated but not required.
- **Adaptation or modification**: a mention of Tom Jelen or this site is appreciated.

Attribution can be as simple as: "Tom Jelen / high-torque.jelen.dk"

### Commercial use

The content and workouts are free for non-commercial use. Please don't replicate this site or its workouts to make money from them — reach out first: high-torque@jelen.dk.