HOW DO I USE CADENCE TO IMPROVE PERFORMANCE?

What cadence actually means

RPM explained—and why it matters

Cadence is the measure of how fast you're pedaling, typically displayed in revolutions per minute (RPM). It’s one of the three pillars of cycling output—alongside power and heart rate. Unlike power, which measures how hard you’re working, cadence measures how quickly you’re turning the pedals.

A low cadence (60–75 RPM) usually feels like you're pushing hard gears slowly—engaging more muscular strength. A high cadence (85–100+ RPM) involves spinning faster with less force per pedal stroke, engaging cardiovascular endurance. Elite riders often train to hold a high, efficient cadence that conserves muscular energy and delays fatigue.

Cadence isn't about finding one perfect number—it’s about adapting to terrain, effort, and your own physiology. The right cadence for climbing won’t be the same as for sprinting or endurance riding. By learning to control your cadence, you take charge of how and when your body expends energy.

• Cadence = pedal revolutions per minute (RPM)

• Low cadence = more muscle load, ideal for short power efforts

• High cadence = more aerobic load, better for long endurance

• Elite cadence: 90–100+ RPM on flats, 70–80 RPM on climbs

• Adjusting cadence can reduce fatigue and improve pacing

Understanding cadence is step one—next comes learning how to manipulate it in real time to train smarter and race stronger.

How cadence impacts performance

Balance energy output and fatigue

Cadence is more than a number—it directly affects your physiological efficiency and fatigue rate. The key lies in how cadence balances muscular vs. cardiovascular load. At a lower cadence, your muscles do more work per stroke, leading to higher lactate buildup. At a higher cadence, your heart and lungs carry more of the effort, which—if trained correctly—can improve endurance and consistency over time.

Studies show that trained cyclists perform better at higher cadences (90–100 RPM) because they’ve conditioned their aerobic systems to handle prolonged spinning without burning out their legs. However, that doesn’t mean high cadence is always better. Terrain, bike setup, and rider physiology all influence what cadence is optimal in a given scenario.

Cadence also impacts recovery. Riding at a slightly higher cadence during recovery rides or after a hard interval helps flush out lactic acid and prevent stiffness. On climbs, a moderate cadence allows steady power delivery without burning all your matches early.

• High cadence = lower muscular fatigue, higher cardio load

• Low cadence = higher torque, quicker muscle fatigue

• Climbing cadence sweet spot: 70–85 RPM depending on gradient

• Recovery cadence: 90–95 RPM with low resistance

• Time trial/sustained efforts: aim for 85–95 RPM

The best cyclists aren’t locked into one cadence—they adapt in real time. By training your body across different cadences, you become more efficient under every condition: climbs, flats, sprints, or long-distance rides.

Training to improve your cadence

Step-by-step methods to level up

Improving cadence isn’t about spinning faster at all times—it’s about gaining control and expanding your cadence range. The goal is to develop neuromuscular coordination at different RPM levels, so you can respond fluidly to terrain or racing demands without compromising performance.

Start with cadence drills. During a steady ride, alternate between 10-minute intervals at 90–100 RPM and your natural cadence. Focus on smooth pedaling and minimal upper-body movement. Over time, include high-cadence intervals (110–120 RPM) in short bursts to improve neuromuscular adaptation.

For climbers, work on mid-cadence hill repeats—grinding at 70–80 RPM over 3–5 minute climbs. Combine this with low-cadence strength intervals (60–65 RPM) in big gears on flats to build torque. These sessions boost your ability to hold power at slower cadences while training muscular endurance.

Use a cadence sensor or smart trainer to track improvements. Apps like Zwift, TrainerRoad, and Wahoo SYSTM offer cadence-focused workouts. Pair your training with video analysis or coach feedback to ensure your form stays efficient.

• Cadence ladders: Start at 80 RPM and increase by 5 RPM every 2 minutes

• High-RPM intervals: 3x30 seconds at 110+ RPM with full recovery

• Low-cadence power: 4x4 minutes at 60 RPM in big gear

• Hill cadence drills: 5-minute climbs at 75–80 RPM

• Spin-outs: Recovery rides with steady 95–100 RPM to flush legs

Training cadence requires patience and consistency, but the rewards are huge. You’ll ride smoother, fatigue less, and adapt faster to different road profiles. Cadence control turns you from a gear masher into a precision machine.