Primož Roglič, the towering Slovenian who traded ski jumps for Grand Tour podiums, is a study in controlled aggression. While his overall racing acumen is undeniable, it is his climbing pedal technique that often steals the show on the steepest gradients. Unlike the raw, mashing power of some rivals, Roglič’s ascent is a composition of smooth circles, precise gear shifts, and an almost metronomic cadence. Analyzing this technique unpacks how professional cyclists marry strength with efficiency to dominate mountain stages, offering a blueprint for riders seeking to conquer the hills.

The Biomechanics of Efficient Climbing

To truly understand Roglič’s climbing, one must first appreciate the biomechanics of the pedal stroke. The pedal revolution isn’t a simple down-force motion; it’s a complex 360-degree cycle involving four phases: the power phase (downstroke), the bottom dead center transition, the upstroke (recovery or pulling), and the top dead center transition. Most amateur riders rely heavily on the downstroke, mashing pedals and generating significant but inefficient force. Roglič, however, excels at applying torque throughout the entire circle.

His technique reduces what biomechanists call the “dead spot” — those points at the top and bottom of the stroke where power delivery typically dips. By engaging the hamstrings and hip flexors during the upstroke, he creates a more uniform torque curve. This circular pedaling style minimizes wasteful vertical motion of the hips and reduces the intensity of peak forces on the knee joint, allowing him to sustain high power outputs without premature muscular failure.

Roglič’s High-Cadence Approach

A hallmark of Roglič’s climbing is his consistently high cadence, typically hovering between 85 and 100 revolutions per minute (RPM) even on punishing gradients. This is significantly higher than the 70–80 RPM often seen in heavier, more power-oriented climbers. Why does this work? High cadences shift the metabolic load from fast-twitch muscle fibers (which fatigue quickly) to slow-twitch fibers (which are more endurance-oriented). By spinning rather than grinding, Roglič reduces the torque required per pedal stroke, lowering intramuscular pressure and improving blood flow to working muscles.

Scientific studies, such as those published in the Journal of Applied Physiology, confirm that trained cyclists can maintain a given power output more efficiently within a preferred cadence range. Roglič has trained his body to prefer the higher end of that range, effectively turning his legs into a finely balanced turbine rather than a diesel engine. This is not natural for many riders; it requires specific drills and years of neuromuscular adaptation to achieve such fluidity at high RPMs without bouncing in the saddle.

Smooth Pedal Stroke and Dead Spot Management

The smoothness of Roglič’s pedal stroke is evident in slow-motion footage from races like the Vuelta a España or the Critérium du Dauphiné. His feet seem to glide through the bottom and top dead centers with minimal interruption. This is achieved through a conscious focus on pulling up on the backstroke and pushing over the top using the glutes and hip flexors. He often shifts his cleats slightly back on the pedal shoe, a common adjustment among climbers to favor a more circular stroke and engage the calves later in the downstroke.

Roglič also benefits from the use of high-end pedal systems that offer a wider platform and float adjustability, allowing for a natural articulation of the ankle. His ankles remain relatively stable during the power phase but show a subtle dorsiflexion (toe up) at the top of the stroke, a technique that helps lift the pedal rather than just mashing down. This controlled ankle movement, combined with a steady torso, reduces energy leakage to the frame and maximizes transfer from the core to the drivetrain.

Gear Selection and Pacing Strategy

Roglič’s approach to gearing is a masterclass in pacing. Characteristically, he shifts to an easier gear earlier than many of his rivals. On a steep ramp approaching 10–12%, you will rarely see him wrestling a big gear. Instead, he clicks down to something like a 34-tooth chainring paired with a 30- or 32-tooth cassette cog, spinning comfortably before the gradient tortures his legs. This does two things: it keeps his heart rate from spiking into the red zone early in the climb, and it prevents lactate from accumulating too quickly.

His use of lower gears corresponds to a “save now, attack later” mentality. In many stages of the 2019 Vuelta, he famously appeared to be in difficulty on early ramps, only to launch a devastating acceleration in the final kilometers. This is possible because his body is not suffering the cumulative micro-trauma of grinding a big gear. His drivetrain choices are also tailored to specific climbs. On shallow gradients, he may use a 36-tooth chainring to maintain a higher speed, but he transitions to the smallest gear the moment the road tilts upward. This strategic gear management is a lesson in energy conservation that separates the podium contenders from pack fillers.

Body Position and Weight Distribution

Climbing efficiently isn't just about leg speed; it’s also about how the body is arrayed on the bike. Roglič employs a forward-leaning posture that is relatively aggressive for a climber, placing his center of gravity over the bottom bracket. This position optimizes weight distribution, keeping the front wheel planted on steep gradients to prevent wandering while also allowing the hips to rotate naturally for a longer power phase. His saddle is typically set with a slight nose-up tilt, which helps him slide into the saddle’s back for stability when seated.

Notice too the stillness of his upper body while climbing. He minimizes unnecessary lateral movement of the shoulders and torso. This is critical because any side-to-side sway is wasted energy — it doesn't translate into forward motion. By keeping his hands light on the tops of the handlebars or lightly gripping the hoods, he allows his core to stabilize his trunk, freeing his legs to do the work. Some observers have noted that his climbing position resembles that of a cross-country mountain biker: compact, aerodynamic, and economical.

Comparative Analysis with Other Climbers

Placing Roglič’s technique alongside other top climbers reveals instructive differences. Consider Tadej Pogačar, who often climbs with a slightly lower cadence (75–85 RPM) but generates significantly more peak torque, able to accelerate out of corners or on short pitches. Pogačar’s style is more explosive, relying on raw power-to-weight ratio and a massive aerobic engine. Roglič, conversely, is more of a metronome. He sets a tempo and holds it, often riding away from opponents who have surged too early.

Roglič vs. Pure Climbers

Compared to pure climbers like Mikel Landa or Rafał Majka, Roglič shows a more refined use of the upstroke. Landa, for instance, is known for a powerful downstroke but can show more visible fatigue in his upper body on long climbs. Roglič’s economy of motion keeps his upper body fresher, enabling him to contest finishes after five hours of racing. Another comparison is Nairo Quintana in his prime — Quintana also utilized a high cadence but often bounced more in the saddle. Roglič’s motion is eerily smooth, almost as if he is floating over the tarmac.

Data from power meters and analysis by sites like Lantern Rouge have shown that Roglič’s normalized power on extended climbs is often lower than his rivals, yet his speed remains comparable. This tells us that his mechanical efficiency — the percentage of his metabolic power that actually propels the bike forward — is exceptionally high. By spending less energy fighting the bike and the air, he gains a hidden advantage that doesn't show up in raw watts per kilogram numbers alone.

Scientific Studies on Pedaling Efficiency

The principles Roglič applies are backed by solid research. A pivotal 2005 study by Coyle and colleagues examined efficient cyclists and found that they exhibited greater knee extension torque earlier in the downstroke and more hamstring activity during the upstroke, reducing the negative torque. Roglič’s technique matches these findings. Additionally, research on “pulling” during the upstroke shows that while the absolute contribution to total power is small (around 10–20%), the effect on smoothing the torque curve is significant, as it reduces the deceleration phase.

Another study in the Scandinavian Journal of Medicine & Science in Sports demonstrated that cyclists trained to use a more circular pedal stroke improved their time to exhaustion at a given workload. Roglič’s training regimen includes specific drills such as single-leg pedaling and isokinetic spins to ingrain this neural pattern. The body of literature on cadence also confirms that self-selected high cadence is associated with lower perceived exertion in long climbs, a phenomenon Roglič exploits ruthlessly.

Practical Lessons for Amateur Cyclists

What can recreational cyclists take from Roglič’s example? First, address your cadence. Experiment with spinning at 90–100 RPM on moderate climbs, using your easiest gear. It will feel unnatural and inefficient at first, but over weeks, your neuromuscular system adapts. Second, practice smooth pedaling with drills: on a flat road, ride in a gear that allows 90 RPM and focus on scraping mud off the bottom of your shoe through the bottom dead center and pulling back at the rear of the stroke. Single-leg drills on a stationary trainer are excellent for identifying weak spots in your own pedal circle.

Third, consider your bike fit. A saddle that is too high or too far forward can disrupt a smooth pedal stroke. Roglič works with professional fitters to optimize his cleat position and saddle placement. Look for a position that allows a slight forward lean without straining the lower back. Fourth, be disciplined about gear selection. The temptation to push a big gear for speed is strong, but on sustained climbs, a high cadence and lower torque will spare your legs. Use a compact chainset (50/34) and an 11–32 or 11–34 cassette to enable that spinning style.

Lastly, trust the process. Roglič’s technique took years to hone. It is not a quick fix but a long-term investment in efficiency. The payoff is the ability to climb fast while feeling as though you have something left for the finale.

Race Examples: Roglič’s Technique Under Pressure

Several specific mountain stages illustrate his pedal technique in action. The 2019 Vuelta a España’s stage 9 to Cortals d’Encamp offers a clear example. Roglič shadowed the attacks of Alejandro Valverde and Nairo Quintana early on, spinning at a noticeably higher cadence. While his rivals sometimes lurched out of the saddle on the steepest ramps, Roglič remained seated, maintaining a constant rhythm. As the summit approached, he accelerated through a shift to a slightly bigger gear, his cadence still hovering near 90 RPM, and rode away to take the stage and the red jersey. His technique allowed him to have a higher power output in the final kilometer while his rivals had already spent their matches.

Analysis of the Col de la Loze (2021)

Perhaps the most brutal test of Roglič’s climbing in recent years was the Col de la Loze stage in the 2021 Critérium du Dauphiné. On a climb that averaged over 8% for 22 kilometers, with ramps above 20%, many riders resorted to bouncing and grinding. Roglič, however, remained seated through most of the gradient. Video analysis from the race shows him spinning a 34-tooth ring with a 30- or 32-tooth sprocket, his knees tracking almost perfectly, his hips stable. The only time he stood was to crest the very steepest sections or to rapidly accelerate after a hairpin. That day he won the stage and took the overall lead, a testament to the endurance his technique preserves on such extremes.

Another instructive stage is the 2020 Tour de France’s stage 9 to Laruns, featuring the Marie-Blanque and the Col de la Pierre Saint-Martin. Roglič’s TTT squad had weakened, but on the final climb, he set a tempo that shed riders one by one. The pedaling analysis published by VeloNews highlighted how his smooth torque curve allowed him to maintain a small gap to Pogačar despite Pogačar’s higher peak power. The lesson: in a race of attrition, efficiency wins.

Conclusion

Primož Roglič’s climbing pedal technique is not just a stylistic preference; it is a disciplined application of biomechanics and pacing that grants him superior endurance on mountain stages. By maintaining a high cadence, executing a near-flawless circular stroke, managing his gears strategically, and holding an efficient body position, he extracts the maximum distance from his metabolic fuel tank. His method stands as a powerful reminder that climbing is less about forcing the bike up a hill and more about convincing the bike you are flowing with the gradient. For cyclists at any level, studying and emulating these principles — however incrementally — can transform an arduous ascent into a controlled, powerful statement.

For further reading, check TrainingPeaks’ summary of pedaling efficiency science or consult a professional bike fitter to assess your own stroke. The path to the summit begins with a single, perfectly pedaled revolution.