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Cadence—how fast you turn the pedals—is one of cycling's most debated topics. Lance Armstrong popularized high-cadence spinning. Chris Froome climbs at seemingly impossible RPMs. Meanwhile, Jan Ullrich muscled up mountains at half their speed. So what's actually optimal?
The answer: it depends. This guide helps you understand cadence, find your personal sweet spot, and train to improve pedaling efficiency across all situations.
1. What Is Cadence?
Cadence Basics
Revolutions Per Minute
How many times your pedals complete a full circle each minute
Cadence is simply your pedaling speed. At 90 RPM, you complete 90 full pedal rotations per minute—each leg pushes down 90 times.
Power = Torque × Cadence. You can produce the same power by pushing hard at low cadence (high torque) or spinning fast at high cadence (low torque). The trade-offs between these approaches are at the heart of cadence optimization.
Typical Cadence Ranges
| RPM Range | Classification | Common Uses |
|---|---|---|
| <60 | Very low (grinding) | Steep climbs, strength training |
| 60-75 | Low | Climbing, endurance muscular work |
| 75-90 | Moderate | General riding, typical recreational |
| 90-100 | High | Efficient flat riding, racing |
| 100-120 | Very high | Attacking, pro racing, spinning drills |
| 120+ | Sprint | Sprinting, high-cadence drills |
2. Finding Your Optimal Cadence
The Science
Research shows interesting paradoxes about cadence:
Most Metabolically Efficient
Lab studies show ~60-70 RPM uses the least oxygen/energy for a given power output. Lower cadence = less cardiovascular demand.
What Trained Cyclists Choose
Experienced cyclists naturally gravitate to 85-95 RPM on flat terrain. This "self-selected" cadence often performs better in real-world conditions.
Why the disconnect? Higher cadence distributes load across cardiovascular and muscular systems, reducing localized leg fatigue. In long events or when climbing follows flat sections, this matters more than pure oxygen efficiency.
Factors That Affect Your Optimal Cadence
Muscle Fiber Type
Riders with more slow-twitch fibers tend toward lower cadence; fast-twitch dominant riders often prefer higher cadence.
Event Duration
Short efforts can handle lower cadence; longer events benefit from higher cadence to spare muscles.
Power Output
Higher power tends to favor higher cadence; easy riding works well at moderate cadence.
Training History
Cadence is trainable. Runners-turned-cyclists often start with higher cadence; strength athletes often prefer grinding.
Finding Your Sweet Spot
Do this test: Ride at a steady moderate effort (Zone 2-3) for 10 minutes and note your natural cadence. Then ride the same power at 10 RPM higher for 5 minutes, and 10 RPM lower for 5 minutes. Which feels most sustainable? Over time, you'll discover your personal optimal range. Most riders find it's between 85-95 RPM on flat terrain.
3. High vs. Low Cadence
High Cadence (95-110+ RPM)
Benefits
- ✓ Less muscular fatigue per pedal stroke
- ✓ Spares glycogen for climbs/finishes
- ✓ Easier on joints (less torque)
- ✓ Faster response to attacks
- ✓ Keeps legs "fresh" for running (triathletes)
Drawbacks
- ✗ Higher cardiovascular demand
- ✗ Can feel unstable if not smooth
- ✗ May waste energy if bouncing
Low Cadence (60-75 RPM)
Benefits
- ✓ Lower cardiovascular demand
- ✓ Builds muscular strength
- ✓ Natural for steep climbing
- ✓ More control in technical terrain
- ✓ Lower heart rate for same power
Drawbacks
- ✗ Higher muscular fatigue
- ✗ More stress on knees
- ✗ Depletes glycogen faster
- ✗ Harder to sustain over long rides
When to Use Each
| Situation | Recommended Cadence | Why |
|---|---|---|
| Flat time trial | 90-100 RPM | Sustainable power, less muscular fatigue |
| Long climb (10+ min) | 70-85 RPM | Natural for gradient, save cardiovascular system |
| Short steep climb | 85-95 RPM | Spare legs for sustained efforts |
| Sprinting | 100-130 RPM | Max power output |
| Recovery ride | 85-95 RPM | Spin easily, low resistance |
| Into headwind | 80-90 RPM | Steady effort, sustainable resistance |
4. Cadence for Different Terrain
Flat Terrain
On the flats, momentum helps carry you through the pedal stroke, enabling higher cadence. Aim for 85-95 RPM at endurance pace, potentially 95-105 RPM at race pace.
Tip: Use gears to maintain target cadence as speed varies. Shift up when cadence exceeds 100; shift down when it drops below 80.
Climbing
Gravity increases resistance, naturally dropping cadence. Typical climbing cadence: 60-80 RPM. Very steep gradients (10%+) may see 55-70 RPM even in lowest gears.
Warning: If cadence drops below 55-60 RPM, you may be grinding too hard. Consider easier gearing or accepting a slightly lower power output to protect your knees.
Descending
Downhill, speed exceeds your ability to pedal usefully unless you have high gears. 100-130+ RPM is common when pedaling descents. Don't force yourself to pedal—sometimes coasting is fine.
Tip: Light spinning on descents keeps legs supple and maintains blood flow after hard climbs.
Headwind & Tailwind
Headwind: Similar to climbing—shift to easier gears to maintain 80-90 RPM rather than grinding.
Tailwind: Like descending—shift to harder gears to avoid spinning out, maintain 90-100 RPM.
5. Cadence Training Drills
Drill 1: High Cadence Intervals
Build your ability to spin smoothly at high RPM without bouncing.
- • Warm up: 10 min easy
- • Main set: 5 x 5 min at 100-110 RPM, moderate power
- • Recovery: 3 min at 85 RPM between
- • Focus: Smooth circles, no bouncing
Goal: If you bounce in the saddle above 100 RPM, you need this drill. Practice until you can hold 110+ RPM with stable hips.
Drill 2: Low Cadence Force Work
Build pedaling strength and climbing power.
- • Find: Moderate hill (4-6% grade)
- • Main set: 4 x 5 min at 55-65 RPM, high power
- • Recovery: Spin down, 5 min easy
- • Focus: Full pedal stroke, no mashing
Caution: Low cadence work stresses knees. Start conservatively, ensure proper bike fit, and stop if you feel knee pain.
Drill 3: Cadence Pyramids
Practice the full range of cadence at steady power.
- • Set: Hold steady power (tempo zone)
- • 5 min each: 70 → 80 → 90 → 100 → 90 → 80 → 70 RPM
- • Total: 35 minutes
- • Focus: Same power at each cadence
Benefit: Teaches your body to produce power across different cadences, making you more adaptable on varying terrain.
Drill 4: Single-Leg Drills
Eliminate dead spots in your pedal stroke by isolating each leg.
- • Unclip one foot, rest it on trainer frame (or pedal very lightly)
- • Pedal with one leg for 30-60 seconds at 70-80 RPM
- • Switch legs, repeat 5-10 times per side
- • Focus on smooth circles, pulling up and pushing forward at top of stroke
Best done: On a trainer for safety. This drill exposes inefficiencies immediately—you'll feel exactly where your stroke is choppy.
6. Cadence Sensors & Equipment
Cadence Sensor Options
Standalone Cadence Sensor
- • Mounts on crank arm
- • Connects via Bluetooth/ANT+
- • $20-40 (Garmin, Wahoo)
- • Easy to move between bikes
Combined Speed/Cadence
- • One device does both
- • Mounts on hub + crank
- • $30-50
- • Convenient all-in-one
Devices That Include Cadence
- • Power meters: Most pedal-based and crank-based power meters measure cadence automatically
- • Smart trainers: Indoor trainers like Wahoo KICKR, Tacx Neo include cadence
- • Some bike computers: GPS units with accelerometers can estimate cadence from vibration (less accurate)
Do You Need a Cadence Sensor?
If you're doing structured training with cadence targets, yes—the real-time feedback is valuable. For casual riding, you can estimate cadence well enough by counting pedal strokes for 15 seconds and multiplying by 4. But for $20-40, a sensor provides precision and lets you track trends over time.
7. Frequently Asked Questions
What is the optimal cycling cadence?
For most recreational cyclists, 80-95 RPM is efficient for flat terrain. Pro cyclists often ride 90-110 RPM. However, optimal cadence varies by individual, terrain, and effort level. Climbing naturally drops cadence (60-80 RPM), while sprinting increases it (100-120+ RPM). The best cadence is one you can sustain comfortably while producing your target power.
Is high cadence or low cadence better?
Neither is universally better—each has trade-offs. High cadence (95-110 RPM) is less muscularly demanding but increases cardiovascular load. Low cadence (60-75 RPM) builds muscular strength but is harder on joints and can fatigue legs faster. Most riders benefit from training both. The key is matching cadence to the situation and your physiology.
How do I improve my cycling cadence?
Practice specific cadence drills: 1) High cadence intervals—spin at 100-110 RPM for 5 minutes, focusing on smooth pedaling; 2) Single-leg drills—pedal with one leg to eliminate dead spots; 3) Cadence pyramids—ride 5 minutes each at 70, 80, 90, 100, 90, 80, 70 RPM. Use a cadence sensor to monitor. Consistency matters—include cadence work in 1-2 rides per week.
Why does my cadence drop on climbs?
Lower cadence on climbs is normal and often more efficient. Gravity's resistance requires more force per pedal stroke, which naturally slows RPM. Also, climbing is typically done at lower speeds where momentum doesn't carry you through the pedal stroke. Aim for 60-80 RPM on climbs (higher for shorter, punchier climbs). Shift to easier gears if cadence drops below 60 RPM.
Do I need a cadence sensor?
A cadence sensor isn't essential but is helpful for structured training. It provides real-time feedback to target specific RPM ranges, track improvements, and maintain consistency. Modern sensors are inexpensive ($20-40), easy to install, and connect to bike computers or phones via Bluetooth/ANT+. If you ride indoors on a smart trainer, cadence is usually included. For outdoor training focus, a sensor is worth the investment.
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