Cadence is how fast you turn the pedals, measured in revolutions per minute. Finding your optimal cadence for different situations reduces injury risk, improves efficiency, and lets you ride longer at the same power output.
Optimal cadence ranges
- Flat endurance riding: 85 to 95 RPM for most riders.
- Climbing: 70 to 85 RPM depending on gradient and duration.
- Time trialing: 90 to 100 RPM to reduce muscular fatigue.
- Sprinting: 100 to 120+ RPM for peak power.
Cadence drills
High-cadence drills train your neuromuscular system to pedal smoothly at speed. Start with 3x2 minutes at 110 RPM, progressing to 5x3 minutes over several weeks. Focus on eliminating bounce in the saddle by engaging your core.
Low-cadence drills build muscular endurance. Ride at 55 to 65 RPM in a harder gear for 5 to 10 minute blocks. Keep power at a moderate level rather than grinding at threshold.
Finding your natural cadence
Ride a flat road at moderate effort and let your legs find a comfortable rhythm without looking at your computer. Note the RPM when you check. This is your natural cadence. Most improvements come from building the ability to sustain higher cadences when needed.