So here is how your downwards power can be effectively applied throughout your pedal stroke. As you may have guessed most of it is when you push down. But look, when your foot is rising you can STILL apply some downwards pressure. If you do that it will reduce the effectiveness of what the other leg is doing.
So in the above diagram, total power applied = P+ minus P-.
If you can de-weight your rising feet then P- will approach zero (good)
I guess if you pull up then P- could be positive. I guess that’s good.
Anyway, with Garmin’s new Vector power meter which is a pedal based solution then this can be measured.
I did just that.
With one legged pedalling it is pretty hard to NOT achieve 100% effectiveness – albeit tiring.
When you pull up (two legs, normal) then 100% can be achieved, initially, for periods of a few minutes – albeit tiring.
For me ‘normal’ pedalling at pretty much any power was in the 80’s %.
Moral of the story: It appears that efficiency might be relatively easily improved by doing one legged drills. But then we knew that anyway 🙂
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Last Updated on 12 January 2026 by the5krunner
My favourite kit and nutrition
- Injinji – Runners protect your toes. Avoid discomfort and minor injury. Run more. run faster. I use them.
- Garmin 90-degree charging adapter — the small adapter that keeps your charging cable tidy at the stem. Essential for race day. I use one.
- Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session. I use one.
- Ravemen FR300 — front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters. I use one.
- Body Glide – The Blue anti-chafe stick that all swimmers and many runners use. I use it.
- Maurten — the race nutrition trusted by elite athletes. Gels and drink mix engineered to be easy on the stomach. I use them.
- Garmin Varia RTL515 — radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch. I use this model.
- Favero Assioma Pro RS2 — the power meter pedals most serious cyclists end up choosing. Accurate, easy to move between bikes. I use this model.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
