CoachingAnswer

WHAT IS THE BEST CADENCE FOR CLIMBING ON A BIKE?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

The optimal climbing cadence for most amateur cyclists is 70-85 rpm — lower than flat riding but higher than most riders instinctively choose. Research from the University of Jyväskylä shows that self-selected climbing cadence averages 65-70 rpm, but metabolic efficiency peaks at 75-85 rpm for most trained riders. Grinding at 55-65 rpm feels powerful but generates unnecessary muscular fatigue and increases glycogen depletion rate. The exception is very steep gradients above 15%, where gearing limitations may force cadence below 70 rpm regardless of preference.

KEY TAKEAWAYS

70-85 rpm is the metabolic sweet spot for climbing — lower than flat cadence but higher than most riders naturally choose.
Grinding at 55-65 rpm generates more muscular fatigue per unit of work and depletes glycogen faster than spinning at 75+ rpm.
Higher climbing cadence shifts the load from muscular to cardiovascular system, which recovers faster between efforts.
Gearing determines your cadence options — ensure your lowest gear allows at least 70 rpm on the gradients you ride.

WHO THIS IS FOR

IS THIS YOU?

Cyclists who grind up climbs and arrive at the top exhausted

You default to a low cadence on every climb and find your legs are destroyed for the rest of the ride, even when the climb was not particularly long.

Riders who want to improve climbing performance through technique

Your power output is reasonable but you suspect your climbing cadence is costing you time and energy.

THE ROADMAN VIEW

The climbing cadence debate has been going on for decades, but the evidence is fairly clear for amateur cyclists: most of us grind too slowly. It feels strong to push a big gear at 60 rpm, but you are generating that power primarily through muscular force rather than sharing the load with your cardiovascular system. The result is faster glycogen depletion and more muscular fatigue — exactly the things that blow you up on longer climbs.

The practical challenge is that spinning at 80 rpm on a climb requires gearing that many riders do not have. If your lowest gear is a 36/28, you need to be producing enough power to travel at a speed that allows 80 rpm in that gear — and on a steep climb, that might demand more watts than you can sustain. This is why Anthony recommends checking your gearing before tackling mountain routes. Fitting a 32- or 34-tooth cassette is the cheapest climbing upgrade available.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Prof Bent RønnestadProfessor of exercise physiology, Inland Norway University
Our research shows that cadences above 70 rpm during submaximal climbing reduce the contribution of type II muscle fibres, which fatigue faster and consume more glycogen per unit of force. For sustained climbing efforts lasting more than 10 minutes, a cadence of 75-85 rpm produces the same power with lower peripheral fatigue, preserving the legs for subsequent efforts in a race or long ride.

PRACTICAL APPLICATION

DO THIS WEEK

Audit your natural climbing cadence over the next five climbs
Record your average cadence on every climb over the next two weeks using your bike computer. If it consistently sits below 70 rpm, you are likely grinding harder than necessary. Note the gradient and gear used for each climb to identify whether the limitation is technique or gearing.
Gradually increase climbing cadence by 5 rpm over four weeks
If your natural cadence is 65 rpm, do not jump straight to 80. Increase by 5 rpm each week: 70, then 75, then 80. Each increase will feel cardiovascularly harder at first because you are shifting load from muscles to heart and lungs. Allow 2-3 weeks at each level before the efficiency gains appear.
Use cadence drills on a turbo trainer to build neuromuscular patterns
On a trainer at climbing wattage, alternate between 2 minutes at your natural cadence and 2 minutes at 10 rpm higher. Repeat for 20-30 minutes. This builds the neural pathways for higher-cadence climbing without the gearing limitations of outdoor gradients.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEDefaulting to the hardest gear that allows forward progress.
FIXThe hardest gear you can push is almost never the most efficient gear. Shift to one or two gears easier than instinct suggests and let cadence rise to 75-80 rpm. The power output will be similar, but fatigue accumulation will be lower.
MISTAKETrying to match professional climbers' cadence of 90-100 rpm.
FIXProfessionals like Pogačar spin at 90+ rpm partly because of their exceptional aerobic capacity and partly because of their extreme gearing. Most amateurs lack the cardiovascular ceiling to sustain 90 rpm at climbing intensity. Aim for 75-85 rpm — the amateur efficiency range.
MISTAKEIgnoring cadence because power output is all that matters.
FIXTwo riders producing 250 watts at 60 rpm and 80 rpm are doing the same work per minute, but the lower-cadence rider is using more muscular force per pedal stroke, accumulating more peripheral fatigue, and depleting glycogen faster. Cadence is how you deliver the power — it matters.

FAQ

FREQUENTLY ASKED QUESTIONS

Should cadence change as the gradient gets steeper?

Slightly, yes. On moderate gradients (5-8%), aim for 80-85 rpm. On steep gradients (10-15%), 70-80 rpm is realistic. Above 15%, cadence is often limited by gearing rather than choice — maintain the highest cadence your lowest gear allows.

Does body weight affect optimal climbing cadence?

Heavier riders tend to naturally prefer and perform well at slightly lower cadences (70-75 rpm) because they have more muscle mass to generate force. Lighter riders typically thrive at higher cadences (80-90 rpm) because their cardiovascular system is proportionally stronger relative to their muscular system. Both are within the efficient range.

How does cadence affect knee health on climbs?

Lower cadence means higher force per pedal stroke, which increases stress on the patellar tendon and knee cartilage. Riders with a history of knee pain should favour the higher end of the recommended range (80-85 rpm) to reduce joint loading. If climbing at 60 rpm causes knee discomfort, shifting to a lighter gear immediately is both performance and injury advice.