CoachingAnswer

WHAT CADENCE PRODUCES THE MOST POWER?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Peak cycling power — measured in short sprints — typically occurs at 90–110 rpm for most trained cyclists. For sustained efforts at FTP and above, 85–95 rpm balances muscular power with cardiovascular efficiency. Below 70 rpm on long climbs or sustained efforts increases muscular fatigue; above 100 rpm raises cardiac cost without proportional power gain for most amateurs.

KEY TAKEAWAYS

Peak sprint power: 90–110 rpm. Sustained threshold power: 85–95 rpm.
Low cadence (55–65 rpm) torque intervals are a training tool for building strength — not a race cadence.
Cadence preference is partly individual — but most amateurs ride 10–15 rpm too low on climbs, fatiguing their muscles prematurely.
A 2024 study found an 8.7% VO2 max gain from adding low-cadence training to a standard programme.

WHO THIS IS FOR

IS THIS YOU?

The rider who grinds climbs in big gears

You push a large gear slowly on climbs and your legs blow up before your breathing does.

The rider trying to optimise training cadence

You've seen conflicting advice about whether high or low cadence is better and want clarity.

THE ROADMAN VIEW

The cadence debate is one of the most reliably confusing topics in amateur cycling — and it's been muddied by the fact that both high and low cadence have legitimate roles, but in completely different contexts. Most of the riders Anthony coaches or talks to on the podcast are doing one thing wrong in the same direction: grinding a gear that's too big on climbs, running 60–65 rpm, and cooking their legs in the first third of a climb.

The research is useful here. A 2024 study confirmed what coaches had been saying for years: low cadence torque intervals at 55–65 rpm in training produced an 8.7% improvement in VO2 max across the test group. That's a significant finding. But the mechanism is strength development and neuromuscular adaptation — it doesn't mean you should race at 60 rpm. It means prescribed low-cadence work in training has a clear adaptation value.

The practical answer for most amateurs: spin higher on climbs than feels natural. 75–85 rpm on long climbs reduces muscular fatigue, keeps the cardiovascular system as the primary limiter (which recovers faster), and lets you sustain effort further into the climb. Save the grinding for dedicated torque intervals where it's the intentional stimulus.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Low-cadence training researchRoadman podcast — new study confirms low-cadence benefits
A 2024 study found an 8.7% VO2 max improvement from adding low-cadence intervals (55–65 rpm) to a standard cycling programme. The adaptation is neuromuscular and strength-based — not an argument for low-cadence racing, but a strong case for including it as a deliberate training tool.
Hear it: Low Cadence Training: 8.7% VO2max Gain | Roadman Cycling
Dan LorangHead of Performance, Red Bull–Bora–Hansgrohe
Cadence prescription in professional cycling is athlete-specific and intensity-specific. There's no universal 'best' cadence. What's consistent across the programmes Lorang runs is that athletes are trained across a range of cadences, with specific low-cadence work to develop force production and high-cadence drills to improve neuromuscular efficiency.
Hear it: Roglic's Coach Builds A Training Plan For Amateur Riders | Dan Lorang

PRACTICAL APPLICATION

DO THIS WEEK

Set your default climbing cadence
On climbs over 5 minutes, target 78–85 rpm. If your cadence is dropping below 70 on moderate gradients, shift to a smaller gear. You will feel less 'powerful' but you will sustain effort for longer.
Add low-cadence torque intervals
2×8 minutes at 55–65 rpm at 85–90% FTP, once a week. Stay seated throughout. The muscular demand is high — use these on a flat road or mild climb. This is a strength-building stimulus, separate from your cadence on normal rides.
Use high-cadence drills on easy days
2–3 times per easy ride: 60 seconds at 100–110 rpm in a light gear, totally controlled. This develops neuromuscular efficiency and smooths your pedal stroke. Build to 110–120 rpm over several weeks without bouncing in the saddle.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKERiding 60–65 rpm on climbs because it 'feels more powerful'.
FIXShift to a lighter gear and spin 75–85 rpm. Muscular fatigue accumulates faster at low cadence on sustained efforts — your legs blow up before your cardiovascular system is anywhere near its limit.
MISTAKETreating low-cadence training intervals as race cadence advice.
FIXLow cadence (55–65 rpm) is a training stimulus for strength development, not a riding style. The research showing VO2max gains comes from structured intervals, not from riding every climb in a big gear.
MISTAKEBouncing in the saddle at high cadence.
FIXCore stability and saddle height determine whether high cadence is efficient or wasteful. Work up to higher cadences gradually and fix position first — an unstable high cadence wastes more energy than a smooth lower one.

FAQ

FREQUENTLY ASKED QUESTIONS

What cadence did professional cyclists like Froome use?

Chris Froome famously climbed at 90–100 rpm — unusually high by historical standards. Most professional climbers operate at 80–95 rpm on sustained climbs. Cadence preference varies significantly by athlete, but the professional average on long mountain climbs sits around 85–95 rpm.

Does cadence affect power output?

Yes. Power = torque × cadence. At very low cadences, high torque is needed and muscular fatigue sets in. At very high cadences, torque per stroke drops and metabolic cost rises. There's a sweet spot for most riders between 85–100 rpm that maximises power relative to metabolic cost.

Should I change my cadence for different terrain?

Yes. Flat roads: 88–100 rpm for sustained efficiency. Long climbs: 75–88 rpm balancing muscular and cardiovascular demand. Short steep climbs: lower cadence is often unavoidable. Descents: disengage or very high cadence. Match your gear to the gradient rather than forcing a fixed cadence.

Is 90 rpm the magic number for cycling?

It became common advice partly because of Lance Armstrong's popularisation of high cadence, and partly because research generally shows efficiency benefits around 85–100 rpm for trained riders. But 90 rpm isn't a law — individual optimum cadence varies by fibre type, strength and fitness level.

Do low-cadence intervals help climbing?

Yes — the strength development from low-cadence intervals (55–65 rpm) directly transfers to improved force production on climbs. But the application is as a training tool in specific sessions, not as a racing cadence for long climbs.

RELATED EPISODES

HEAR THE CONVERSATIONS

Low Cadence Training: 8.7% VO2max Gain | Roadman Cycling

Roglic's Coach Builds A Training Plan For Amateur Riders | Dan Lorang

13 Years Of Coaching Pros: What Amateurs Don't Know