Cadence is a simple, but important thing to consider when cycling. Your pedalling rate impacts your speed, comfort and efficiency on the bike.
Getting your cycling cadence right can help you pedal smoothly for hours at a time.
But selecting the wrong cadence can lead to several types of pain caused by cycling.
In this guide to cycling cadence, we explain what it is and why it matters. We’ve also asked a cycling coach to recommend workouts to improve your cadence.
What is cadence?
Cadence is the number of revolutions your pedals make per minute as you ride.
Professional cyclists’ cadence will typically be very high, sometimes 100 revolutions per minute (rpm) or more.
According to Strava cadence data from the 2024 Olympic Women’s Road Race in Paris, the winner Kristen Faulkner had an average cadence of 95. Bronze medallist Lotte Kopecky (93) and fourth-placed finisher Blanka Vas (96) were similar.
Most pros will pedal slightly slower on a climb, but still much faster than the average cyclist.
Derek Gee span at 88rpm during stage 15 of the 2024 Tour de France, which included nearly 5,000m of elevation. Heavier riders such as Jasper Stuyven and Jonas Abrahamsen went as low as 81rpm.
Triple Yellow Jersey winner Tadej Pogačar climbs at a much higher cadence, perhaps due to his short cranks.
While setting the Isola 2000 Strava record on stage 19, he averaged 99rpm for 37 minutes, according to the cycling app.
On the other hand, the average recreational cyclist will typically pedal much slower, at around 60rpm. A fit amateur might turn the cranks at 80 to 90rpm.
So if you're new to cycling, chances are you should be pedalling faster.
Why is cadence important?
Does it matter whether you have a high or low cadence? It depends.
Cadence is one of two factors that determine your power output: power equals cadence times torque (the force you put through the pedals).
Your pedalling rate also affects the muscles you use during cycling.
Cycling at a lower cadence typically puts more strain on your muscles, says Dr Xavier Disley of AeroCoach, who has researched cycling efficiency and cadence, working with a number of elite cyclists.
On the other hand, a higher cadence shifts the load more to your cardiovascular system.
If you have a more muscular build, you’re likely to be more comfortable at a lower cadence.
A wiry rider will probably want to push a lower gear at higher revs. There’s an energy cost to just turning the legs, which will vary with your physique, says Disley.
Experiments have shown that trying to ride faster at a lower cadence (in a high/difficult gear) is more likely to lead to muscle strains and muscle soreness after a ride than achieving the same speed at a faster cadence, but with a lower load. Knee pain is often linked to an excessively low cadence.
On the other hand, too fast a cadence and you’re likely to find your pelvis rocking, which could lower pedalling efficiency and cause lower-back pain.
Measuring cadence
The simplest way to measure your cadence is just to count how many times your legs go up and down in a minute.
For a more accurate record, use a cadence sensor. The best power meters have built-in cadence sensors.
Many cadence sensors for bikes attach to the left-side chainstay. When a magnet fitted to your crank arm passes the sensor, it records how many times it goes past in 60 seconds. Then the sensor conveys this cadence data to your bike computer.
Wahoo’s RPM Cadence sensor, on the other hand, attaches to your crank and works as a standalone unit, transmitting cadence data to your computer.
What is the ideal cycling cadence?
In truth, there isn’t one. The ‘ideal’ cadence depends on a number of factors and can vary from one rider to another.
Measuring in a lab how much power cyclists can put out relative to the energy they’re using shows that most cyclists will self-select their optimal cadence, says Disley.
Experience also matters. Riders who have logged lots of miles in the saddle will likely have found a range of cadences that work for them, depending on the terrain and demands of a particular ride.
Disley also points out it’s important to experiment with different cadences to find your optimum – and one cadence may not be best across all situations.
Time trialists, for example, tend to use a higher cadence in shorter events than they do in longer tests, Disley says.
"Your aim should be to improve your cadence, rather than just to increase it," he adds.
There are also benefits to varying your cadence in training sessions to improve your cycling technique and provoke specific adaptations.
Using a high cadence at lower loads will train your neuromuscular system to pedal more smoothly. A lower-cadence/higher-load session will help to increase your strength.
Riding rollers is a good way to smooth your ride style. And structured drills are better than long, steady rides to get your legs spinning smoothly and efficiently.
Two training drills to improve your cadence
We asked Matt Rowe, of Rowe and King coaching, to recommend two training sessions to work on different aspects of cadence: one to build strength and one to improve pedalling fluidity.
He’s coached pro cyclists and is an advocate of indoor training.
1. Pedalling fluidity and coordination
Rowe recommends a 20-minute session of 4x (4 minutes at 120rpm + 1 minute easy).
For the whole 20-minute block, keep your upper body as still as possible. A strong core is key. Allow power transfer to come from the waist down.
You can then rest and repeat the block for a second time if you feel adventurous, Rowe says.
2. Strength endurance session
To build your strength, Rowe recommends a lower-cadence drill with high power output.
2x 15-minute blocks at 89 to 90 per cent of Functional Threshold Power, at a cadence of 50 to 60rpm.
The lower the cadence and higher the power, the more torque is created. So, over time, as you progress you can nudge the power up and decrease the cadence.
Rest well between each block (between 10 and 15 minutes) for full recovery.
