The cadence question never goes away. Every new cyclist asks it. Every experienced cyclist has an opinion on it. And the cycling internet is full of conflicting advice that usually comes down to "just do what feels natural."
That's not good enough. Let's actually look at what the science says, what the pros do, and how you should think about cadence as an amateur cyclist trying to get faster.
What the Research Actually Shows
The laboratory research is interesting but often misunderstood. When scientists put cyclists on ergometers and test different cadences, the most metabolically efficient cadence — the one that uses the least oxygen for a given power output — tends to fall between 60-80rpm.
But here's the thing: metabolic efficiency isn't the whole picture. At lower cadences, each pedal stroke requires more muscular force. That force comes primarily from your Type II (fast-twitch) muscle fibres, which fatigue faster and rely more on glycogen for fuel.
At higher cadences, the force per pedal stroke is lower, shifting the demand toward your Type I (slow-twitch) fibres and your cardiovascular system. Your heart rate will be higher at 100rpm than at 70rpm for the same power output — but your muscles will fatigue less.
This is why trained cyclists naturally gravitate toward higher cadences than the laboratory "optimal." Over the course of a 4-hour ride, saving your muscles at the expense of slightly higher cardiovascular demand is a better trade-off. Your heart doesn't fatigue the way skeletal muscles do.
What the Pros Actually Do
The professional peloton has largely settled on a range of 85-95rpm for flat and rolling terrain. Climbers tend toward 90-100rpm on steep gradients. Time trialists are typically 95-105rpm.
Pogacar is a fascinating example. His cadence varies enormously depending on the situation — he'll grind at 75rpm on a steep attack and spin at 100rpm on a steady climb. What he does consistently is match his cadence to the effort and the terrain, rather than locking into a fixed number.
The key insight: elite cyclists don't have one cadence. They have a range, and they move within it based on gradient, power output, fatigue level, and tactical situation.
The Self-Selected Cadence Problem
Most recreational cyclists self-select a cadence between 75-85rpm. Research shows this is generally too low for sustained endurance riding. Not dramatically — we're talking about a 5-10rpm deficit. But over thousands of pedal strokes, that adds up to meaningful extra muscular fatigue.
The common pattern: an amateur cyclist grinds up a climb at 65rpm, arrives at the top with burning quads, and wonders why they got dropped. A stronger rider spins at 85rpm up the same climb, uses less muscular force per stroke, and arrives at the top with more in the tank.
The fix isn't to immediately start pedalling at 100rpm. It's to gradually increase your comfortable cadence by 5rpm at a time over several weeks. Your cardiovascular system adapts faster than you'd expect.
When Low Cadence Makes Sense
Low cadence work isn't bad — it's a tool. There are specific situations where grinding a bigger gear is the right choice:
Short, steep climbs (under 5 minutes). When the gradient is severe and you need maximum torque, a lower cadence with higher force can be more effective than trying to maintain a high spin on a steep pitch.
Torque training sessions. Deliberate low-cadence intervals (50-60rpm) at moderate intensity build muscular strength that transfers to climbing power. These are a valid training tool when used intentionally — not a default riding style.
Headwinds and rough surfaces. Sometimes the terrain or conditions dictate a lower cadence. Fighting for a high cadence in a strong headwind wastes energy on the spin rather than driving forward.
Late in a race when fatigued. As glycogen depletes and fatigue accumulates, many riders naturally drop cadence. This isn't always wrong — it's your body shifting to a more muscularly demanding but glycogen-sparing strategy.
When High Cadence Makes Sense
Long endurance rides. The longer the ride, the more important it is to spare your muscles. Higher cadence shifts the demand to your cardiovascular system, which recovers faster.
Racing and group rides. High cadence lets you respond to attacks and accelerations more quickly. There's less inertia to overcome when you need to surge — your legs are already spinning, you just add force.
Climbing sustained gradients. On climbs lasting 10+ minutes, a cadence of 85-95rpm is almost always better than grinding at 70rpm. The muscular fatigue from low-cadence grinding compounds over time.
How to Find Your Range
Rather than searching for a single "optimal" cadence, develop a working range:
- Baseline test. Ride 20 minutes at steady Zone 3 power. Let your cadence settle naturally. This is your starting point.
- Add 5rpm. For the next two weeks, consciously ride 5rpm higher than your baseline during endurance rides. It will feel weird at first. That's normal.
- Assess. After two weeks, the higher cadence should feel more natural. If not, stay there for another week before increasing again.
- Target range. For most amateur cyclists, 85-95rpm on flat terrain and 80-90rpm on climbs is the target range. Getting there might take 6-8 weeks of gradual adjustment.
The Cadence and Power Relationship
Here's something most cyclists don't think about: your cadence should vary with your power output. Higher power outputs generally suit slightly higher cadences because the force per pedal stroke would otherwise become very high.
A simple framework:
- Zone 2 (endurance): 85-95rpm
- Zone 3-4 (tempo/threshold): 88-95rpm
- Zone 5+ (VO2max): 95-105rpm
- Sprinting: 110-130rpm
This isn't prescriptive — it's a general pattern that reflects how force and cadence interact across the power spectrum.
Key Takeaways
- There is no single optimal cadence — develop a range of 85-95rpm for flat terrain, 80-90rpm for climbing
- Most amateur cyclists pedal 5-10rpm too slowly for endurance riding
- Higher cadence spares muscular fatigue by shifting demand to the cardiovascular system
- Low cadence is a tool for specific situations — steep climbs, torque training, and headwinds
- Pro cyclists vary cadence constantly based on terrain, power, and tactical demands
- Gradually increase your comfortable cadence by 5rpm every 2 weeks until you reach your target range
- Use our FTP Zone Calculator to establish the power zones that guide your cadence choices
- Cadence optimisation matters most on climbs — see our climbing tips guide
- Pogacar's approach to cadence variation is instructive for all levels
