What is Cadence in Cycling?
Cadence in cycling is the number of pedal revolutions you complete in one minute, usually measured in revolutions per minute (RPM). If you’ve ever glanced at your bike computer and seen a number like 85 RPM, that’s your cadence. It might sound technical, but in practice it’s simply the rhythm of your pedaling.
A higher cadence means your legs are spinning faster in an easier gear. This style often feels smoother and puts less strain on your muscles, though it can raise your heart rate. A lower cadence means you’re pushing slower but harder in a tougher gear, which can build strength but also fatigue your legs quicker. Both approaches have their place depending on the ride and your fitness.
Most cyclists naturally settle into an average bike cadence of about 80–90 RPM when riding on flat roads. That’s often considered a comfortable “all-day” rhythm, though it’s not a strict rule. Some riders prefer a slower grind around 70 RPM, while others are more efficient closer to 100 RPM. Genetics, riding background, and even bike fit all influence what feels right.
Here’s the real takeaway: cadence isn’t about copying the pros or chasing numbers. When you ask what is cadence in cycling, you’re really exploring how your pedaling rhythm affects efficiency, comfort, and endurance. Finding your personal rhythm can reduce fatigue, improve power output, and even help prevent injuries.
Think of cadence like dancing to a beat. Too slow and you feel heavy; too fast and you burn out. The best cadence is the rhythm that lets you ride smoothly, conserve energy, and keep pushing mile after mile.
Why Does Cadence Matter?
Cadence isn’t just a number on your bike computer, it’s one of the most important factors shaping your performance and comfort on the bike. The rhythm you choose influences how your muscles, lungs, and energy systems all work together.
When you ride at a higher cadence, you rely more on your cardiovascular system. Your heart and lungs do more of the work, while your leg muscles experience less strain. This style often helps you ride longer without heavy fatigue, especially during endurance training. On the flip side, a lower cadence shifts the stress onto your leg muscles. You generate more force per pedal stroke, which can feel powerful on short climbs but may leave you with burning quads over time.
Research has shown that professional cyclists often hover around 90 RPM during races, not because it’s universally the best cadence for cycling, but because it helps them balance efficiency and power output over many hours. For recreational riders, the recommended cadence for cycling is usually between 80 and 90 RPM on flat terrain. But here’s the catch, everyone’s body responds differently.
Cadence also affects how quickly you fatigue. Too low and your muscles tire early. Too high and your breathing skyrockets. Striking the right balance is key to smoother, more sustainable riding.
One of my athletes once struggled on long weekend rides, feeling drained halfway through. After tracking cadence, we found he was grinding at 65 RPM for hours. By gradually raising his rhythm closer to 85 RPM, he not only felt fresher but also finished rides stronger than before.
So why does cadence matter? Because it’s the foundation of efficient cycling. Whether your goal is speed, endurance, or simply enjoying the ride, finding the right rhythm unlocks better results.
What’s the Best Cadence for Cycling?
Cyclists everywhere ask the same question: what’s the best cadence for cycling? The honest answer is that there isn’t one perfect number that works for everyone. Instead, the right cadence depends on your physiology, experience, and the type of riding you do.
Professional riders often hover between 85–95 RPM in road races because it balances speed and efficiency over long hours. This range is also widely accepted as the recommended cadence for cycling for most riders. It’s high enough to prevent heavy muscle fatigue but not so high that you burn energy too quickly.
But here’s the catch: your best bike cadence might not match the pros. Some recreational cyclists are most comfortable closer to 75 RPM, while others prefer spinning at 100. Both can be effective if they feel natural and allow you to maintain speed without exhausting yourself.
A helpful way to think about cadence is like finding the right gear when driving a car. Too low and you strain the engine. Too high and you waste fuel. The “sweet spot” is where everything runs smoothly.
To give you a clearer picture, here’s a simple comparison of cadences:
- 60–70 RPM: Powerful but taxing on muscles; often used for steep climbs.
- 75–85 RPM: Balanced and sustainable; common for long endurance rides.
- 85–95 RPM: Efficient mix of speed and comfort; favored by experienced riders.
- 95–105 RPM: High-energy and fast; great for sprints but tough to sustain.
Your best cadence for cycling is the one that feels smooth, lets you ride longer, and helps you hit your goals. Rather than forcing a specific number, aim to find a rhythm that matches your body’s natural efficiency.
Finding the best cadence for cycling is easier when you follow a structured plan. Our Cycling Training Plans include cadence-focused workouts that help you improve efficiency, boost endurance, and stay powerful on every ride.
- Cadence drills: Sessions designed to improve both high and low RPM control.
- Balanced training: Build FTP, stamina, and climbing strength while refining pedaling rhythm.
- Goal-specific: Plans for triathlon, sportives, and road racing tailored to your level.
- Coach-built: Created by experienced cycling coaches who know how to maximize cadence efficiency.
Don’t just guess your cadence—train it. Follow a proven plan that helps you spin smoother, ride faster, and finish stronger.
Explore Training Plans →
Average Bike Cadence: What Most Riders Do and Why It Matters
Most riders settle into an average bike cadence around 80–90 RPM on flat roads. You’ll see this range pop up in group rides, training apps, and coaching notes. It’s a pace that feels smooth without turning your legs into a blur.
But numbers alone don’t tell the whole story. Your natural rhythm depends on fitness, bike fit, and terrain. If you grew up mashing big gears, 75–80 RPM might feel right. If you’re a lighter rider or come from a running background, 90–95 RPM can feel easier on the legs.
So, does the average matter? Yes, but as a starting point, not a rule. Use it to check in with your body. If your legs burn but your breathing is fine, your cadence may be too low. If you’re gasping but your legs feel fresh, you may be spinning too fast.
Here’s a simple test you can try on a flat loop. Ride 10 minutes at 80 RPM, then 10 minutes at 90 RPM, holding the same power (or steady effort). Notice how your legs and breathing feel in each block. Most riders find one range clearly more sustainable.
Cadence also shifts with the road. On rollers, you’ll likely drift lower on short rises and higher on descents. Into a headwind, keeping cadence near your natural rhythm often saves the legs. Chasing a hard wheel? You might spin quicker to stay attached.
Bottom line: the best cadence for cycling is close to your natural “easy-fast” rhythm. Start with the average range, then tweak it until your effort feels smooth and steady. When cadence matches your body, everything clicks (speed, comfort, and control).
Recommended Cadence for Cycling in Different Situations
The truth is, there’s no single recommended cadence for cycling that fits every ride. Your cadence should adjust depending on terrain, effort, and goals. The best riders learn how to shift gears not just mechanically, but rhythmically.
On flat roads, most cyclists perform best between 80–90 RPM. It’s smooth, efficient, and keeps your legs from fatiguing too early. On climbs, though, cadence often drops. Spinning around 70–80 RPM can help you grind up steep grades without blowing up your lungs. On descents, you’ll sometimes see your cadence jump above 100 RPM, especially if you’re pedaling to maintain momentum.
Here are some general guidelines:
- Endurance rides (long distance): 80–90 RPM. Smooth and sustainable for hours.
- Climbing: 70–80 RPM. Lower cadence but more torque, keeping momentum uphill.
- Time trials or triathlon: 85–95 RPM. Balances power and efficiency for steady pacing.
- Sprints: 95–110 RPM. High cadence for maximum speed over short bursts.
- Recovery rides: 85–90 RPM. Light spin that flushes the legs.
One of my coaching clients preparing for a triathlon used to attack climbs at 60 RPM, thinking strength alone would get him through. By adjusting to a steadier 75 RPM and saving energy for the flats, he started riding faster overall and finished runs off the bike with fresher legs.
The best cadence for cycling is often situational. Don’t force yourself into one number. Instead, think of cadence as a toolbox. You’ll use different rhythms for different demands. Over time, your body will naturally shift to the cadence that makes sense for the moment.
Finding the best cadence for cycling is key to lasting the distance. Our 100km Cycling Training Plan helps you build endurance, speed, and cadence control so you can finish your ride feeling strong and efficient.
- Step-by-step guidance: Workouts that teach you how to hold a steady cadence for long hours.
- Balanced approach: A mix of endurance rides, intervals, and recovery so your rhythm improves naturally.
- Event-ready: Perfect for your first century, sportive, or big group ride where cadence control makes the difference.
- Coach-built: Designed by experienced cycling coaches who know how to train cadence and stamina together.
Don’t leave your 100km ride to guesswork—train with a plan that builds the cadence, strength, and confidence you need.
Get Your 100km Plan →
How Do You Find Your Best Bike Cadence?
Finding your best cadence for cycling starts with a simple plan. You don’t need fancy tools, just a way to see RPM and effort. Use a cadence sensor or your smart trainer. A steady loop helps.
First, warm up for 10–15 minutes. Then ride three 8-minute blocks at the same power or steady effort. Hold roughly 75 RPM, 85 RPM, and 95 RPM for one block each. Take 4 minutes easy between blocks. Notice your breathing, leg feel, and heart rate. Which block felt smoothest at the same speed or power?
Next, repeat the test on a slight climb. Keep the same power and compare 70, 80, and 90 RPM. Most riders learn that their climbing rhythm sits lower than flats. That’s normal and often more efficient.
Track how you feel the next day. If your quads feel heavy after low RPM blocks, that cadence may be too taxing. If you felt “spinny” and out of breath at high RPM, dial it back. Your sweet spot is where speed holds, breathing stays calm, and legs feel fresh.
Use gears to manage cadence, not just speed. Shift earlier than you think on small rises. On flats, nudge the gear lighter if your legs start to load. Over time, your body will settle into a range you can hold for hours.
Remember, best bike cadence is personal. For many, it’s 80–90 RPM on flats and 70–80 RPM on climbs. But your background and goals may shift that range. Test, review, and adjust every few weeks as your fitness changes.
Mastering cadence is key to conquering climbs without burning out your legs. Our Cycling Climbing Training Plan combines cadence-focused drills, strength sessions, and endurance strategies so you can ride every ascent with power and control.
- Climbing cadence: Learn how to hold 70–80 RPM smoothly on steep gradients.
- Endurance support: Workouts that build stamina for long climbs without excessive fatigue.
- Balanced recovery: Training that integrates rest and rhythm work so your legs stay fresh.
- Coach-built: A proven plan designed by experienced cycling coaches who know what works in the hills.
Don’t just push harder on climbs—train your cadence and turn every ascent into an advantage.
Get Your Climbing Plan →Training to Improve Cadence
Once you’ve found your comfortable rhythm, the next step is learning how to improve it. Training your best cadence for cycling helps you ride smoother, conserve energy, and adapt to different situations on the road.
One of the most effective ways to build cadence control is through structured drills. Start with short intervals where you purposely ride at a higher RPM than normal. For example, spin at 100–110 RPM for 30–60 seconds, then return to your natural cadence for a few minutes. This teaches your body to stay relaxed at faster leg speeds. Over time, you’ll notice your usual cadence feels easier and more controlled.
Another useful drill is low-cadence strength work. Choose a steady climb or use your trainer, shift into a bigger gear, and ride at 60–70 RPM for 5–10 minutes. Keep the effort controlled, focusing on smooth pedal strokes. These sessions build muscular endurance so that normal cadence ranges feel lighter.
Here are some cadence workouts you can add once or twice a week:
- High-cadence spin-ups: 6 × 1 minute at 110 RPM with easy spinning between.
- Low-cadence climbs: 4 × 6 minutes at 65 RPM in a heavy gear, with 4 minutes recovery.
- Mixed blocks: Alternate 3 minutes at 75 RPM, 3 minutes at 90 RPM, and 3 minutes at 100 RPM.
A cadence sensor or smart trainer makes these drills easier to track. But you can also go by feel, listening to your breathing and noticing how your legs respond.
Improving cadence isn’t about forcing yourself into one range. It’s about becoming flexible and efficient at different speeds. That way, whether you’re climbing, sprinting, or rolling through endurance miles, your legs know how to find the rhythm that keeps you strong.
Want to go deeper on this topic? Check out our detailed guide here: How to Improve Cycling Cadence
👉 Swipe to view full plan
| Workout | Cadence Target (RPM) | Work | Recovery | Primary Purpose |
|---|---|---|---|---|
| High-cadence spin-ups | ~110 | 6 × 1 min | Easy spin between reps | Neuromuscular speed & relaxation at high RPM |
| Low-cadence climbs | ~65 | 4 × 6 min (heavy gear) | 4 min easy | Muscular endurance & smooth torque |
| Mixed cadence blocks | 75 → 90 → 100 | 3 min each cadence | Spin easy between sets | Cadence control across ranges |
If you want to complement your cadence training with gym work, take a look at this helpful resource: Cycling and Weight Training for Beginners
Pros and Cons of Different Cadence Styles
Every rider eventually develops a preference for a certain cadence, but each style has its strengths and weaknesses. Understanding the pros and cons can help you adapt your pedaling rhythm to the demands of the ride.
High cadence (90–105 RPM):
Spinning at a faster rhythm feels smooth and can protect your muscles from heavy fatigue. It shifts the work toward your heart and lungs, which is great if you have strong aerobic fitness. This style is often seen in professional peloton racing because it allows quick accelerations and easier recovery between surges. The downside? At very high cadences, breathing effort spikes, and many riders feel “bouncy” in the saddle. Without practice, efficiency drops, and you may burn through energy faster.
Low cadence (60–75 RPM):
Riding with a slower rhythm creates more torque per pedal stroke. It builds muscular strength and can feel powerful on steep climbs. Many time trial riders use slightly lower cadences to generate steady power against the wind. But the drawback is heavy muscle loading. Ride like this for too long, and your legs will fatigue quickly, even if your breathing feels under control.
Moderate cadence (75–90 RPM):
This middle ground is often the most sustainable. It balances aerobic demand and muscle effort, making it ideal for endurance rides. Many cyclists find their best cadence for cycling here, where breathing is calm, legs stay fresh, and speed feels natural.
Here’s a tip: you don’t need to pick one style forever. The smartest cyclists adjust cadence based on terrain, effort, and goals. Use high cadence to recover, low cadence to build strength, and moderate cadence to sustain long distances. Flexibility is what makes cadence a powerful tool.
Recent science also backs this up: a systematic review found that riding at non-preferred cadences can impact neuromuscular function substantially. If you want to dive into the details, this study lays it out clearly: Effect of Cycling Cadence on Neuromuscular Function (Systematic Review)
Low cadence riding can help build strength, but combining it with gym work gives even better results. Learn more here: Cycling and Weight Training for Beginners
Mastering the best cadence for cycling takes more than guesswork. Our Cycling Coaching Programs combine cadence-specific training, strength work, and recovery strategies so you can boost performance, avoid fatigue, and enjoy smoother rides.
- Cadence control: Workouts designed to improve high and low RPM efficiency.
- Recovery built-in: Smarter training loads so your legs stay fresher for longer rides.
- Performance gains: Sessions tailored to improve climbing cadence, endurance, and sprint power.
- Coach support: Expert guidance to help you find your natural rhythm and refine it.
Don’t just ride harder—train smarter. Learn how to use cadence as a tool to ride stronger, faster, and more efficiently.
Start Your Coaching Today →Trends in Cycling Cadence Today
Cadence has always been a hot topic in cycling, but modern training tools have changed how riders approach it. Decades ago, cyclists were told to “spin fast like the pros,” often aiming for 100 RPM no matter the terrain. Today, the conversation around the best cadence for cycling is more balanced and data-driven.
With the rise of power meters and smart trainers, cyclists now see how cadence interacts with wattage, heart rate, and fatigue. Instead of chasing one universal number, riders can experiment with different rhythms in controlled settings. Apps like Zwift and TrainerRoad even include cadence-focused workouts, helping riders become more versatile.
Professional racing also reflects this shift. While some grand tour riders still spin at 95 RPM on the flats, you’ll notice many pros climbing at 75–85 RPM to save energy. It shows that cadence isn’t about style but strategy. What works in a three-week race doesn’t always apply to weekend riders and vice versa.
There’s also growing interest in using cadence as a recovery tool. Spinning lightly at 90 RPM on easy days helps flush the legs, while low-cadence strength work builds torque for short climbs and sprints. Riders are realizing cadence isn’t fixed, it’s a lever you can pull depending on the goal.
From a coaching perspective, I’ve seen athletes thrive when they stop forcing a “perfect number” and instead train a range of cadences. One rider I coach struggled to hold 90 RPM in races. By practicing intervals at both 80 and 95 RPM, he built comfort across the spectrum and started racing with more confidence.
The trend today is clear: flexibility beats rigidity. The smartest riders don’t ask, “What’s the one cadence I should ride?” Instead, they ask, “What cadence works best for me right now?”
Want to build cadence control like the pros? A simple way to start is with intervals. Check out this guide: Cycling Interval Training for Beginners
Finding Your Rhythm on the Bike
At the end of the day, the best cadence for cycling isn’t about hitting a magic number. It’s about finding the rhythm that keeps you moving smoothly, whether you’re climbing, sprinting, or rolling through long miles.
Cadence is one of those things that seems simple on the surface but makes a huge difference once you start paying attention. It shapes how your muscles, lungs, and energy all work together. Some days, you’ll need the strength of a lower cadence. Other days, the efficiency of a higher spin will carry you further. The real power comes from knowing when to use each.
If you’re new to cycling, don’t feel pressured to copy what the pros do. Start with your natural rhythm and use the average bike cadence range of 80–90 RPM as a guide. From there, experiment. Ride a little faster or slower with your pedal strokes and see how your body responds. Over time, you’ll learn what feels sustainable and that’s your answer to what is cadence in cycling for you personally.
For experienced riders, cadence becomes a tool for performance. Adjusting it during training builds versatility, and practicing across different ranges prepares you for whatever the road throws at you. The recommended cadence for cycling is a framework, not a limit.
I often tell my athletes: cadence is like your cycling heartbeat. It sets the tone for the ride. When you find the sweet spot, everything flows. Your legs feel smooth, your breathing steady, and the miles roll by easier than you thought possible.
