Cycling Cadence
Cycling cadence is the number of pedal revolutions per minute (RPM). Learn about optimal cadence, how it affects power and efficiency, and how to improve your pedaling technique.
Quick Answer
Cycling Cadence — is the number of complete pedal revolutions per minute (RPM). Most cyclists pedal between 80-100 RPM, though optimal cadence varies based on terrain, intensity, and individual physiology. Higher cadence reduces muscle fatigue; lower cadence produces more torque.
What is Cadence?
Cadence measures how fast you're spinning the pedals, expressed in revolutions per minute (RPM):
- 1 revolution = One complete pedal circle (both legs)
- 60 RPM = One pedal revolution per second
- 90 RPM = 1.5 revolutions per second
- 120 RPM = 2 revolutions per second
Typical Cadence Ranges
| Cadence (RPM) | Description | Typical Use |
|---|---|---|
| 50-60 | Very low | Steep climbing, strength work |
| 60-70 | Low | Climbing, headwinds |
| 70-80 | Low-moderate | General climbing |
| 80-90 | Moderate | General riding |
| 90-100 | High | Optimal for most cyclists |
| 100-110 | Very high | Racing, attacks |
| 110+ | Extremely high | Sprints, drills |
Optimal Cadence
The Research
Studies suggest:
- Energetically optimal: 55-65 RPM (uses least oxygen)
- Muscularly optimal: 90-100 RPM (least muscle fatigue)
- Practically optimal: 85-95 RPM (balance of both)
The difference exists because lower cadence is more aerobically efficient but creates more muscular strain.
Professional Cadence
| Situation | Pro Cyclist Cadence |
|---|---|
| Time trial | 90-100 |
| Flat stage | 90-95 |
| Mountains | 80-90 |
| Sprint | 100-130 |
Cadence and Power
Power equals torque times cadence:
Power (W) = Torque (Nm) × Cadence (RPM) × 0.1047
For the same power output:
| Cadence | Torque Required | Muscle Demand |
|---|---|---|
| 60 RPM | High | High muscular |
| 90 RPM | Medium | Balanced |
| 120 RPM | Low | High cardiovascular |
High Cadence Advantages
| Advantage | Why It Happens |
|---|---|
| Less muscle fatigue | Lower force per stroke |
| Quicker recovery | Less muscle damage |
| Faster acceleration | Already spinning |
| Sustained high power | Muscles less depleted |
Low Cadence Advantages
| Advantage | Why It Happens |
|---|---|
| Higher torque | More force per stroke |
| Lower cardiovascular demand | Fewer revolutions needed |
| Better for climbing | Natural response to gradient |
| Strength development | Higher muscle recruitment |
Cadence by Terrain
Flat Roads
| Goal | Recommended Cadence |
|---|---|
| Endurance | 85-95 |
| Tempo | 90-100 |
| Racing | 95-105 |
Climbing
| Gradient | Recommended Cadence |
|---|---|
| 3-5% | 80-90 |
| 5-8% | 75-85 |
| 8-12% | 70-80 |
| 12%+ | 60-75 |
Time Trials
| Approach | Cadence |
|---|---|
| Traditional | 95-105 |
| Lower range | 85-95 |
| Factors | Personal preference, FTP |
Measuring Cadence
Devices
| Device | Accuracy | Notes |
|---|---|---|
| Cadence sensor | Excellent | Pod on crank or shoe |
| Power meter | Excellent | Built into measurement |
| GPS watch | Moderate | Estimates from accelerometer |
| Smart trainer | Excellent | Built in |
Without a Sensor
Count pedal strokes for 15 seconds and multiply by 4, or use the second hand and count for 10 seconds × 6.
Cadence Training
Cadence Drills
| Drill | Purpose | How To |
|---|---|---|
| High cadence spin-ups | Improve neuromuscular | 30 sec at 110-120 RPM |
| Single-leg drills | Smooth pedal stroke | 30 sec each leg |
| Low cadence force | Build strength | 5 min at 50-60 RPM, higher gear |
| Cadence pyramids | Range of motion | 60→100→60 RPM progressively |
Improving Your Cadence
| Goal | Training Approach |
|---|---|
| Increase preferred cadence | Gradual increases, 5 RPM at a time |
| Smoother pedaling | Single-leg drills, focus on "circles" |
| Climbing cadence | Practice in lower gears |
| Sprint cadence | Short, high-RPM efforts |
Cadence and Efficiency
Finding Your Optimal Cadence
Self-selected cadence is usually close to optimal, but can be trained:
| Method | Details |
|---|---|
| Heart rate test | Same power, different cadences—find lowest HR |
| Perceived effort | Note which cadence feels best at threshold |
| Power stability | Smoother power at your natural cadence |
Cadence Drift
Over long rides, cadence naturally decreases:
| Time into Ride | Typical Cadence |
|---|---|
| Fresh | 90-95 |
| 2 hours | 85-90 |
| 4 hours | 80-85 |
| Fatigued | 75-80 |
This is normal—monitor and consciously maintain cadence when possible.
Cadence for Different Riders
| Rider Type | Natural Tendency | Recommendation |
|---|---|---|
| Sprinter | Higher (90-110) | Train climbing cadence |
| Climber | Lower (70-85) | May work well |
| Time trialist | Variable | Find optimal for FTP |
| Beginner | Often too low | Gradually increase to 85+ |
Common Questions
What cadence should I aim for?
Most cyclists should aim for 85-95 RPM as a baseline, with adjustments for terrain and intensity. Beginners often start around 70-80 and should gradually work up.
Is higher cadence always better?
No—optimal cadence is individual and situational. Some cyclists naturally perform better at lower cadences. Very high cadence can increase cardiovascular demand without benefit.
Why do my legs spin out at high cadence?
Lack of neuromuscular training. Practice high-cadence drills (spin-ups to 110-120 RPM) to improve coordination and smooth pedaling.
How does gear ratio affect cadence?
Lower gears allow higher cadence at the same speed; higher gears require lower cadence. Choose gears to maintain your target cadence range.