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Cycling Cadence: Finding Your Best RPM
Cadence is pedal revolutions per minute. It is the most argued-about small number in cycling, mostly because of a myth: that everyone should spin 90+ rpm because pros do. The research is more interesting and more forgiving.
What the science shows
Laboratory studies consistently find that metabolically, most riders are most efficient at surprisingly low cadences — often 60–70 rpm at moderate power. So why do trained cyclists self-select 85–95 rpm? Because efficiency is not the only cost. Higher cadence shifts load from muscular force (which fatigues legs and burns through glycogen-heavy fast-twitch fibers) to cardiovascular work (which trained riders have in surplus). Lower cadence grinds muscles; higher cadence taxes lungs. The right trade depends on your fitness profile, the duration of the effort, and the terrain.
Practical ranges
- Cruising on flats: 80–95 rpm suits most trained riders; 70–85 is fine for newer riders with less aerobic base.
- Climbing: expect 5–15 rpm lower than your flat cadence; gearing often forces this. Out of the saddle, 60–70 rpm is natural.
- Sprinting: peak power arrives around 110–130 rpm.
When to deliberately change
Raise your cadence if your legs always fail before your lungs, if your knees ache from grinding big gears (low-cadence, high-force pedaling increases joint load), or if you ride long events where preserving muscle glycogen matters. Lower it slightly if your heart rate spikes while your legs feel fresh. The honest rule: comfortable and sustainable beats any target number.
Training it
Cadence responds quickly to practice. High-cadence spin-ups (3 × 1 minute at 110+ rpm in an easy gear, focusing on a still upper body) teach smoothness; low-cadence strength blocks (3 × 5 minutes at 55–65 rpm, seated, moderate power — skip these if you have knee issues) build muscular endurance. A cheap cadence sensor or any modern bike computer gives you the number; two weeks of occasional attention usually shifts habits permanently. Cadence also interacts with gearing — see gear ratios explained for why your available gears set the cadence you can actually hold on a climb.
Keep exploring
Put these numbers to work with the free CalculateBike speed and calorie calculator, browse the cycling gear guide, or read more cycling articles. Prefer two feet to two wheels? Our sister tools CalculateSteps and CalculateRun cover walking and running.