Optimizing Your Cycling Cadence

Many cyclists think faster pedaling automatically means better performance. But while your pedal speed (cadence) plays a key role in how efficiently you ride, finding your optimal cycling cadence is more nuanced than simply spinning your legs as quickly as possible.

What is Cycling Cadence?

When we talk about cycling cadence, we’re referring to the number of pedal revolutions you complete in a minute, otherwise known as RPM. So, if you complete 70 pedal revolutions (one full 360-degree circle) in one minute, then your cadence would be 70 RPM.

It's important to note, though, that a higher cadence doesn't automatically mean you'll cycle faster. Your average cycling speed isn’t just dependent on your cadence, but also on the gear you’re in and how much force you’re applying to the pedals.

The easiest way to measure your cycling cadence is just to count how many times one of your legs completes a full pedal stroke in 15 seconds, then multiply that number by four. Many cycling apps like Strava and Zwift can estimate your cadence. However, you’ll get the most accurate measurement with a dedicated cadence sensor, which attach to your bike's crank arm or pedal and provide real-time, highly accurate measurements which will be displayed on your bike computer when the two are synced up.

Why is Your Cycling Cadence Important?

Cadence plays a big role in how efficient and powerful you are on the bike. Your power output is determined by two key factors: your cadence and how hard you push on the pedals (known as torque). That means you can achieve the same power output by either spinning your legs faster with less effort per pedal stroke, or by pedaling slower while pushing harder on the pedals.

Riding at a lower cadence usually means leading with your leg muscles, which can make you fatigue quicker. A higher cadence, on the other hand, relies more on your cardiovascular system, which reduces the strain on your muscles. If you’re a bigger, more muscular rider, you might feel quite comfortable riding with a lower cadence, while lighter, less muscular riders often perform better at higher cadences that rely more on cardiovascular fitness than raw muscle power.

Finding the right cadence can help you to ride for longer without getting as tired. If your cadence is too low, you could be working harder than necessary against resistance, tiring out your leg muscles and meaning you get fatigued faster than you would riding at a higher cadence.

Additionally, finding the right cadence can help to reduce the risk of injury. Riding at a very low cadence can put extra force and stress on the knee, potentially leading to injuries over time. But cycling with a cadence that’s too fast can also cause issues, as your pelvis may rock which can lead to lower back pain, especially if you don’t have a strong core. That’s why it’s so important to consider the situation and adapt your cadence depending on the conditions and what feels sustainable for your body.

Is There an Optimal Cadence For Cycling?

The short answer is: there's no universal optimal cadence that works for every cyclist in every situation. It’s dependent on a variety of different factors, with your experience level, type of cycling, weight, and fitness levels all playing a role in your optimal cadence.

With that said, we can look to competitive cyclists to get an idea of what a ‘good’ cycling cadence is. Elite and competitive road cyclists typically ride between 90-105 RPM, with some pros even maintaining up to 110 RPM during sprints. Beginner cyclists tend to have a much lower cadence, pedaling with between 60 to 85 RPM. 

If you’re new to cycling, trying to copy the high cadence approach of pros like Chris Froome or Tadej Pogačar isn’t necessarily the best approach. Professional cyclists have developed an exceptional cardiovascular capacity through years of specific training, and trying to emulate their cadence could make you ride inefficiently and cause fatigue. 

But it is worth identifying your optimal cycling cadence and gradually expanding it through targeted training. This can lead to improved endurance, better power efficiency, and reduced risk of injury over time.

How Can You Improve Your Cadence?

It’s a good idea to experiment with different cadences to find the one that works best for you. And remember that different situations may call for different cadences. Time trialists like Josh Tarling, for example, often cycle at a lower cadence, while even high cadence athletes will reduce their RPM slightly to attack climbs. And if you’re a mountain biker, you’ll likely ride at a much lower cadence than road cyclists due to the uneven terrain.

So, it’s not necessarily about trying to increase your cadence, but about becoming comfortable across a wider range of cadences so you can adapt to different situations.

With that in mind, here are some drills to improve your cadence:

• Progressive cadence development: Start by working out what your current comfortable cadence is on easy rides. Once you know that, you can introduce short intervals at 5-10 RPM higher, starting with 30-60 second intervals. Focus on maintaining smooth pedal strokes, and as you feel more comfortable you can slightly increase both the cadence and the duration.

• Cadence range development: Practice riding efficiently across different cadence ranges within one ride. During an easy ride, spend equal time periods at your normal cadence, 10 RPM below, and 10 RPM above. This will develop your ability to adapt to changing terrain and riding conditions while keeping your power output at the same level.

• Single leg training: This one is best done on an indoor trainer, and helps to improve your smoothness while pedaling. Practice pedaling with one leg while the other rests on the trainer – go for 30 seconds per leg to begin with, before gradually increasing the duration.

• Endurance spinning: Try increasing your cadence by 3-5 RPM, and holding it for five minutes. Pedal slowly for a few minutes, then go again. This is a great way to gradually increase your natural cadence, but if your heart rate increases by more than a few beats per minute, ease off by reducing the cadence.

• Low cadence strength work: Include some lower cadence riding to build leg strength, but be cautious not to go too low too quickly. Try riding in slightly harder gears at a controlled pace, focusing on smooth power application. This type of training is particularly useful on climbs or during dedicated strength-building sessions.

When it comes to increasing your cadence, it’s best to start slowly and build gradually. Going too high too quickly can cause you to bounce in the saddle and lead to inefficient power transfer – neither of which are beneficial. Similarly, don’t get too caught up in achieving a high cadence. Smooth, efficient pedaling always trumps whatever RPM number shows on your bike computer. After all, every rider is different and every ride will call for different techniques.

Finding Your Perfect Cadence

Optimizing your cycling cadence can take patience and consistent practice. Rather than chasing arbitrary numbers, focus on finding the optimal cadence range for you, allowing you to ride efficiently and comfortably for your specific goals, and in whatever situation you find yourself.