Why Cadence Matters in Cycling
When you hear experienced riders talk about rhythm on the bike, they’re really talking about cycling cadence. Simply put, cadence is the number of pedal revolutions you complete in a minute. It may sound simple, but getting it right is one of the biggest factors in improving your cycling performance.
Think of cadence like the gears in a car. Too low and you’re grinding the engine, putting extra strain on your legs. Too high and you’re revving without efficiency, wasting energy you’ll need later. The sweet spot (your optimal cycling cadence) is where your muscles, heart, and lungs work together with balance.
Research has shown that most trained cyclists naturally settle between 85–95 revolutions per minute. But that doesn’t mean everyone should copy it. Beginners often find a slightly lower cadence feels more natural, while sprinters and climbers might adjust based on the demands of their events. The goal isn’t to fit into a single number, it’s to find the rhythm that gives you the best mix of comfort and power.
One of the athletes I coach, Sarah, struggled for months with knee pain on long rides. We discovered she was pedaling at a very low cadence, relying almost entirely on strength. By gradually introducing high cadence training sessions into her cycling training plan, she learned to spin more efficiently. The knee pain disappeared, and her endurance improved dramatically.
This is the power of cadence awareness. It doesn’t just affect speed, it influences fatigue, recovery, and even injury risk. By tuning into your rhythm and adjusting your cycling technique, you’ll notice that every ride feels smoother and more controlled.
Cadence improvements don’t happen by accident — they come from consistent, well-structured sessions. Our Cycling Training Plans include targeted high cadence training, low cadence training, and proven interval workouts that develop both pedal stroke efficiency and all-around cycling performance.
- Cadence-focused workouts: Drills that build smoother rhythm and stronger legs for any terrain.
- Time efficient: See results with just two to three structured sessions per week.
- Flexible structure: Designed for both indoor trainers and outdoor road rides.
- Performance focused: Raise FTP, sharpen technique, and ride longer with confidence.
Stop riding without purpose — follow a structured plan and take your cadence and fitness to the next level.
Explore Cycling Plans →
How to Measure and Track Your Cadence
Before you can improve, you need to know where you stand. Cycling cadence is measured in revolutions per minute (rpm), and most modern tools make it simple to track. A cadence sensor on your crank arm, pedal, or shoe is the most direct method, but many power meters and smart trainers also provide accurate cadence data. Most bike computers and apps display it in real time.
When starting out you can also set alerts on your head unit to remind you if you drift too high or too low from your target range. This keeps your cycling technique consistent without constant screen-watching.
Outdoors, pay attention to cadence changes across terrain. A flat road may see you settle naturally at 85–90 rpm, while climbs often pull riders down into the 70s. Wind and fatigue also influence rhythm. Collecting ride data helps you see patterns and understand where your optimal cycling cadence currently sits.
Indoors, ERG mode on a smart trainer holds your cycling power output steady, which lets you concentrate fully on rhythm. Just remember to include some free-ride intervals so you learn to control cadence without external support.
As a quick self-check, try holding your target rpm within a small window (say ±3 revolutions) for five minutes. If you can do this without staring at your screen, you’ve built strong cadence control. If not, add focused drills to your cycling training plan to close the gap.
Finally, don’t forget the role of bike fit. Saddle height, crank length, and cleat position all influence how naturally you can spin. Even a small adjustment can make a 90 rpm spin feel fluid instead of forced, setting the foundation for lasting improvements in cycling performance.
To make your cadence training even smarter, pairing it with accurate pacing helps. Our guide on FTP Test Cycling Guide walks you through how to find and use your Functional Threshold Power (FTP), so you can plan cadence drills in the right power zones.
Training Sessions to Improve Cycling Cadence
Once you know your baseline, it’s time to train cadence deliberately. Like any skill, repetition builds control. Think of it as teaching your nervous system to fire smoothly at different rhythms until it feels automatic.
Here are proven sessions I prescribe in a cycling training plan to improve pedal stroke efficiency and rhythm:
- High Cadence Spin-Ups: 6 × 1 minute at 110–120 rpm with full recovery. Focus on smoothness, not bouncing in the saddle.
- Low Cadence Strength Work: 4 × 6 minutes at 60–65 rpm in a big gear, riding at 85–90% of threshold. This builds muscular endurance and mimics hill efforts.
- Cadence Ladders: Start at 80 rpm, increase by 5 rpm every 2 minutes until 110 rpm, then step back down. Teaches control across the range.
- Over-Under Cadence Blocks: Alternate 2 minutes at 95–100 rpm with 2 minutes at 75–80 rpm for 20 minutes. Builds adaptability.
One of my athletes, Mark, was preparing for a mountainous Gran Fondo. He was strong but relied on grinding at 70 rpm on climbs. By weaving low cadence training into his week, his climbing stamina improved. When race day came, he held a steadier rhythm, saved energy, and finished stronger than he expected.
Mixing high cadence training and low cadence strength work is like giving your body two tools. You get the resilience to grind when needed and the speed to spin when efficient. Both matter for long-term cycling performance.
Tip: Don’t do cadence drills every ride. Two focused sessions per week is enough. Use easy spins or recovery rides to reinforce the habit without adding fatigue. Over time, you’ll notice your “comfortable” rpm range expanding, which means your system is adapting.
Time trials demand more than fitness — they require precise control of your cycling cadence and pacing. Our Cycling Time Trial Training Plan is built around structured intervals that improve cycling power output, pedal stroke efficiency, and rhythm so you can hold speed consistently against the clock.
- Cadence-focused intervals: Threshold and VO2 max efforts designed to sharpen steady pacing.
- Power and rhythm: Learn how to lock into your optimal cycling cadence for maximum efficiency.
- Indoor and outdoor ready: Perfect for smart trainers or real-world time trial courses.
- Progressive structure: Carefully planned blocks that build confidence and endurance week by week.
Take control of your cadence, refine your pacing, and feel stronger every time you race or train.
View Time Trial Plan →
Building Efficiency With Pedal Stroke Drills
Improving cycling cadence isn’t just about spinning faster, it’s about making every revolution count. Smooth, balanced pedaling reduces wasted energy and keeps your legs fresher on long rides. That’s where drills focused on pedal stroke efficiency come in.
- Single-Leg Pedaling: On a trainer, unclip one foot and pedal only with the other for 30–60 seconds. This highlights dead spots in your stroke and forces you to engage hamstrings and hip flexors.
- High-Cadence Spins: Ride at 100–110 rpm for short bursts, keeping your upper body quiet. This teaches control and coordination at faster rhythms.
- Quadrant Drills: Break the pedal circle into four sections. Push, sweep, lift, and kick. Focus on one area per revolution to refine your cycling technique.
- Spin-Ups: Gradually increase rpm from 80 to 120 over 30 seconds, then hold for 15 seconds before easing back down. Great for nervous system activation.
These drills aren’t meant to replace your normal training. Instead, sprinkle them into warm-ups or recovery rides. Five to ten minutes of focused cadence work pays dividends when fatigue sets in later.
The key is mindfulness. Ask yourself: does the pedal stroke feel round and connected, or choppy and uneven? Over time, your muscles learn to coordinate, making your optimal cycling cadence feel more natural. This is one of the simplest ways to raise your overall cycling performance without extra training load.
Another tip is to film yourself on a trainer. Riders are often surprised by how much their hips bounce at high rpm. A smoother upper body means you’re applying force evenly, rather than wasting energy through the saddle. Small adjustments like these separate efficient riders from those who tire quickly.
Cadence Ranges and Their Training Benefits
Not all cadences serve the same purpose. Different rpm zones target different adaptations in your body. By understanding how each range affects your cycling performance, you can tailor sessions to build strength, efficiency, or speed. Here’s a breakdown I often use with athletes when building a cycling training plan:
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| Cadence Range (rpm) | Focus | Benefits |
|---|---|---|
| 60–70 | Low Cadence Training | Builds muscular endurance, mimics climbing, strengthens legs under load. |
| 75–85 | Endurance Zone | Balances comfort and power, sustainable for long rides, reduces joint stress. |
| 85–95 | Optimal Cycling Cadence | Efficient for most riders, lowers fatigue, ideal for steady-state riding. |
| 100–110 | High Cadence Training | Improves neuromuscular coordination, boosts speed, enhances pedal stroke efficiency. |
| 110+ | Spin-Ups | Sharpens nervous system response, builds control at fast rhythms. |
Using this guide, you can match cadence zones to your goals. Want stronger climbing legs? Spend time at 60–70 rpm. Need smoother rhythm for racing? Practice holding 90 rpm during intervals. The variety keeps training fresh and ensures you develop both power and efficiency across your full range of motion.
Improving cycling cadence takes more than guesswork — it requires a structured approach and feedback tailored to you. With our Cycling Coaching program, you’ll get personalised training plans, cadence-focused drills, and ongoing support to unlock your full cycling performance.
- Personalised plans: Workouts designed around your fitness, goals, and current cadence.
- Cadence optimisation: Improve pedal stroke efficiency with proven drills and expert feedback.
- Coach support: Direct communication to adjust sessions as you progress.
- Race and endurance ready: Build strength, rhythm, and confidence for events of any distance.
Stop guessing with your training — get the coaching and structure you need to ride smarter, stronger, and smoother.
Get Cycling Coaching →Adapting Cadence for Different Terrains
One of the biggest challenges riders face is holding a steady cycling cadence when the road changes. Flat roads, rolling hills, and steep climbs all place different demands on your body. The trick is knowing how to adjust without wasting energy.
On flats, most riders settle into their natural rhythm (usually 85–95 rpm). This range balances comfort and cycling power output. When you hit rolling terrain, it’s tempting to grind up at a low cadence and then spin wildly on the downhill. Instead, aim for smaller shifts. Use gears to keep your cycling technique steady, even if it means anticipating the hill before you reach it.
Climbs are where cadence habits really show. Many beginners fall into the trap of grinding at 60–65 rpm, thinking it makes them stronger. While low cadence training is valuable in structured sessions, doing it every climb can burn out your legs and stress your knees. Try holding 75–85 rpm on moderate gradients by shifting early and staying seated. On steeper sections, it’s okay to dip lower, but keep it under control.
Descending offers a different challenge. Some riders stop pedaling entirely, while others spin without resistance. A good habit is to maintain light pressure at 90–100 rpm when possible. This keeps your muscles engaged, improves balance, and helps you transition smoothly back into effort.
Wind is another factor. Into a headwind, many riders mash a big gear to feel powerful, but this quickly raises fatigue. Spinning a slightly higher cadence keeps effort sustainable. With a tailwind, you can settle into your natural rhythm and enjoy the push.
Learning to adapt is about awareness. Watch your numbers, feel your legs, and ask: is this rhythm efficient for the moment? With practice, you’ll develop the instinct to find your optimal cycling cadence no matter what the road throws at you, boosting both comfort and cycling performance.
If you want more tips on building strength and rhythm for climbing, check out our guide on how to get better at cycling uphill. It’s full of practical advice you can use alongside cadence training to handle climbs with more confidence.
Strength and Endurance Benefits of Cadence Work
Many riders underestimate how much cycling cadence influences both strength and endurance. Training at different rpm ranges stresses your muscles and cardiovascular system in unique ways, building a broader foundation for cycling performance.
Low cadence training (think 60–70 rpm in a big gear) acts like weightlifting on the bike. Your quads and glutes push against heavy resistance, developing muscular endurance and force. This is especially valuable for riders preparing for long climbs or time trials where steady strength is critical. But, like lifting in the gym, it’s taxing, so it should be used sparingly within a cycling training plan.
High cadence training develops a different skill set. Spinning at 100–110 rpm trains your nervous system to fire more efficiently, improving coordination and reducing the energy cost of fast pedaling. Over time, your “comfortable” rpm increases, making it easier to ride longer without fatigue. It also sharpens your sprint and improves recovery between efforts.
When you combine the two approaches, the benefits multiply. You gain the raw power from grinding sessions and the smooth efficiency from spinning drills. This balance is what separates recreational riders from those who can hold speed over hours of varied terrain.
One important note: cadence work isn’t just for seasoned riders. Beginners also benefit, because it builds awareness. Instead of defaulting to whatever feels easiest, you learn to choose cadence strategically. That awareness alone often prevents injuries and helps you progress faster.
In short, cadence work is more than just numbers on a screen. It’s a way to train both the engine and the chassis (your heart and your muscles) so they work together more effectively. Mastering cadence means you’re not only stronger, but you can also ride longer, recover quicker, and handle whatever the road demands.
To understand how your optimal cadence shifts as effort climbs, check out this scientific study on how cadence increases with intensity (even up to maximal aerobic power) revealing why faster spinning becomes more efficient as you push harder (Frontiers in Physiology: Optimal Cadence Dynamics).
Common Mistakes to Avoid With Cadence Training
It’s easy to get caught up in chasing numbers when working on cycling cadence. But focusing only on the rpm display can lead to problems that slow progress instead of boosting cycling performance. Here are some of the most common pitfalls I see riders make in their cycling training plans:
- Forcing an unnatural cadence: Trying to copy pro riders spinning at 100+ rpm often leads to bouncing in the saddle and wasted energy. Your optimal cycling cadence should feel smooth, not forced.
- Ignoring bike fit: Poor saddle height, crank length, or cleat position can make efficient pedaling nearly impossible. Dial in your bike fit before expecting big cadence improvements.
- Skipping variety: Sticking only to low or high cadence drills creates imbalances. The best progress comes from combining both low cadence training and high cadence training.
- Overdoing drills: Cadence work is a skill-builder, not a replacement for endurance. Two focused sessions per week are enough to improve control and coordination without adding fatigue.
- Neglecting power and effort: Cadence alone doesn’t guarantee results. Always connect your rhythm with heart rate, RPE, or cycling power output to ensure the training hits the right intensity.
These mistakes are common because cadence feels deceptively simple. Spinning faster can feel like progress, but if your technique breaks down or you’re riding outside your comfort zone, it can actually hold you back. The key is patience. Progress often shows up in subtle ways, like being able to hold a steady rhythm late in a long ride, or feeling less fatigue after a climb you once struggled with.
To train smarter, not just harder, consider adding effort-based awareness to your cadence work. Explore our guide to what RPE means for cyclists. It’s a great way to learn how to pace by feel even when your legs (or the road) throws you a curveball.
Weekly Training Plan With Cadence Focus
To make cadence training practical, it helps to see how it fits into a typical week. This example plan balances endurance, intervals, and recovery while weaving in cycling cadence work. It’s aimed at an intermediate rider looking to boost cadence performance, but it can be scaled up or down depending on your fitness and goals.
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| Day | Session | Cadence Focus |
|---|---|---|
| Monday | Rest or light spin (30–45 min) | Easy spin at 90 rpm, relax and recover |
| Tuesday | Intervals (5 × 5 min at threshold) | Hold 85–90 rpm steady under load |
| Wednesday | Endurance ride (1–2 hrs) | Stay around your optimal cycling cadence (85–95 rpm) |
| Thursday | Cadence drills (45–60 min) | Mix high cadence training spin-ups (110 rpm) and low cadence training climbs (65 rpm) |
| Friday | Recovery spin (30–45 min) | Keep it light at 95–100 rpm for pedal stroke efficiency |
| Saturday | Long ride (3–4 hrs) | Practice holding steady 85–90 rpm, monitor drift late in ride |
| Sunday | Group ride or skills session | Adapt cadence across terrains. Climbs, flats, and descents |
This layout balances intensity and recovery while targeting cadence in different contexts. The mix of cycling technique drills, strength, and endurance rides ensures you develop both control and adaptability. Beginners can shorten sessions, while advanced riders can extend intervals or add volume. The goal is variety and progression, not perfection in a single week.
Building climbing strength isn’t just about grinding big gears — it’s also about controlling your cycling cadence when the road tilts up. Our Cycling Climbing Training Plan blends interval work with targeted low cadence training to develop the power, rhythm, and endurance you need for every climb.
- Cadence specific: Sessions designed to train both low-gear strength and smooth high-rpm spinning.
- Strength building: Improve pedal stroke efficiency to handle steep gradients and longer efforts.
- Indoor and outdoor options: Execute workouts on your smart trainer or favorite climbs outside.
- Progressive structure: Step-by-step blocks so you steadily improve without hitting burnout.
Take control of your cadence and climb with more confidence using a plan built for lasting results.
View Climbing Plan →Cadence for Different Rider Types
Every rider brings a different background, goal, and style to the bike. That means your optimal cycling cadence won’t always match someone else’s. By tailoring cadence habits to your rider type, you’ll make the most of your strengths and improve overall cycling performance.
Beginners: For new cyclists, the first step is awareness. Many naturally grind at 70 rpm or spin wildly without control. Focus on holding 80–85 rpm during endurance rides, and sprinkle in short high cadence training drills. This builds comfort without overwhelming your body.
Climbers: Riders tackling hills benefit from mixing low cadence training with efficient seated spinning. Holding 75–85 rpm on moderate climbs prevents fatigue, while occasional 60–65 rpm strength intervals prepare your legs for steep gradients.
Sprinters: Explosive efforts demand fast leg speed. Practicing spin-ups above 110 rpm sharpens neuromuscular control. Pair this with short sprint intervals to translate cadence speed into real cycling power output.
Endurance Riders: If you’re training for Gran Fondos, centuries, or long triathlons, consistency is key. Settling into 85–95 rpm preserves energy and reduces muscle strain across hours of riding. Adding cadence drills into a cycling training plan helps keep rhythm steady even late in a ride.
One of my coaching clients, James, trained for a 200 km charity ride. At first, his cadence dropped sharply after four hours, leaving him exhausted. By tailoring sessions to hold 90 rpm in the second half of long rides, he finished stronger and felt less drained. This simple adjustment transformed his experience.
Matching cadence strategy to your rider type ensures you’re not just pedaling harder, but smarter. Whether you’re climbing mountains, chasing sprints, or riding all day, dialing in cadence keeps you efficient, resilient, and confident in every scenario.
