CoachingAnswer

WHAT IS A GOOD CYCLING CADENCE?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

For most recreational and masters cyclists, 80-95 rpm on flat terrain is the optimal cadence range. This balances muscular force per pedal stroke against cardiovascular demand. Lower cadences (60-75 rpm) shift load onto muscles and accelerate fatigue in the quadriceps; higher cadences (95-110 rpm) reduce muscular strain but increase heart rate and oxygen cost. Climbing cadence is typically 5-15 rpm lower than flat riding. The right cadence is individual — it depends on muscle fibre composition, fitness, and terrain.

KEY TAKEAWAYS

80-95 rpm is the optimal range for most recreational cyclists on flat terrain.
Climbing cadence naturally drops to 65-85 rpm depending on gradient.
Higher cadences spare muscle glycogen but cost more cardiovascularly.
Self-selected cadence tends to optimise naturally over months of riding.
Masters riders often benefit from slightly higher cadences to reduce joint stress.

WHO THIS IS FOR

IS THIS YOU?

The beginner who grinds big gears

You ride at 60-70 rpm because it feels powerful but your legs fatigue early on longer rides.

The rider who wants to climb better

You are unsure whether to spin fast or push a bigger gear on climbs.

THE ROADMAN VIEW

Most riders default to grinding a gear that is too big at a cadence that is too low. It feels powerful — you can feel the resistance — but it burns through your quads faster than a high cadence would. If you are regularly finishing rides with dead legs but a heart rate that never went very high, your cadence is probably too low.

The fix is simple: shift one gear easier than feels natural and let your legs spin. It will feel odd for a week. After three weeks it will feel normal, and after six weeks your endurance on long rides will have improved noticeably because you have been sharing the load between your muscles and your cardiovascular system instead of dumping it all on your quads.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Andrew CogganExercise physiologist, co-developer of Training Stress Score
Research consistently shows that self-selected cadence in trained cyclists clusters around 85-95 rpm. This range minimises the combined metabolic cost of muscular and cardiovascular work. Untrained cyclists typically self-select a lower cadence and benefit from consciously raising it.
Dr Stephen SeilerExercise physiologist, training intensity researcher
Higher cadences distribute the workload away from peripheral muscles and towards the central cardiovascular system. For older athletes, this means less local muscle fatigue and reduced joint loading per revolution — which becomes increasingly important after 40.

PRACTICAL APPLICATION

DO THIS WEEK

Check your current cadence baseline
Ride your normal route and note your average cadence from your cycling computer. If it is below 80 rpm on flat terrain, you have room to improve. Most head units display cadence in real time.
Do cadence drills once a week
During a zone 2 ride, include 4-6 intervals of 3 minutes at 100-110 rpm in an easy gear. Focus on smooth pedalling with no bouncing in the saddle. This builds neuromuscular efficiency.
Shift one gear easier on climbs
Next time you hit a climb, shift down one gear earlier than you normally would. Aim to keep cadence above 70 rpm rather than grinding at 55 rpm. Your heart rate will be slightly higher but your legs will last longer.
Use cadence as a pacing tool on long rides
If your cadence drops below 75 rpm on a flat and you are in a suitable gear, it is a sign of fatigue. Shift down, raise the cadence, and eat something — your muscles are running low.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEGrinding big gears at 60 rpm because it feels like a harder workout.
FIXLow cadence puts excessive torque through your knees and burns glycogen faster. Shift to an easier gear and let your cadence sit at 85-90 rpm. The workout is the same; the joint stress is lower.
MISTAKEForcing an unnaturally high cadence because the pros spin at 100+ rpm.
FIXProfessional cyclists have trained at high cadence for years and have the cardiovascular capacity to support it. Start at 85 rpm and build up gradually. Forcing 110 rpm without the aerobic fitness to sustain it just raises your heart rate unnecessarily.
MISTAKEUsing the same cadence on every terrain.
FIXCadence should vary with gradient. Flat riding at 85-95, gentle climbs at 75-85, steep climbs at 65-75. Trying to maintain flat-road cadence on a 10% gradient wastes energy.

FAQ

FREQUENTLY ASKED QUESTIONS

Is higher cadence always better?

No. There is a point of diminishing returns. Above 100 rpm, oxygen cost rises sharply for most recreational riders without a proportional reduction in muscle fatigue. The optimal cadence is the one that feels sustainable at your target power.

Why do professional cyclists spin so fast?

Pros have exceptionally high VO2max values, which means the cardiovascular cost of high cadence is proportionally smaller for them. They also have decades of neuromuscular adaptation. What works at 6 W/kg does not always apply at 3 W/kg.

Does cadence affect knee health?

Yes. Lower cadences increase the force per pedal stroke, which loads the knee joint more heavily. Riders with existing knee issues often find relief by raising cadence 5-10 rpm and reducing gear resistance.

Should my cadence be different on an indoor trainer?

Slightly higher cadence is common indoors because there is no terrain variation. Aim for 85-95 rpm indoors. The fixed resistance means cadence is your only variable for managing effort.

What cadence should I use for sprinting?

Sprint cadence peaks at 110-130 rpm depending on the gear. The key is selecting a gear that allows you to accelerate through the rev range rather than bogging down at low cadence or spinning out at the top.