Training cadence: find your optimal pedal stroke frequency

Cadence training is underestimated by many recreational cyclists, yet it is one of the smartest things you can do to improve on the bike. Whether you're doing the first long rides of spring or preparing for a granfondo in summer: your cadence directly influences your efficiency, muscle fatigue, and knee strain.

What is cadence and why is it important?

Cadence is the number of revolutions your pedals make per minute, abbreviated as rpm (rotations per minute). A low cadence, for example 60 to 70 rpm, means you are pedaling with a lot of force but slowly. A high cadence, such as 90 to 100 rpm, requires less force per pedal stroke but places higher demands on your cardiovascular system.

The great advantage of a higher cadence is that it puts less strain on the muscle fibers that tire the fastest, the so-called fast-twitch muscle fibers. You shift the effort to your heart and lungs, which generally last much longer than your legs. That's precisely why experienced cyclists pedal at a high cadence, even in the mountains.

What is the optimal cadence?

There is no universally ideal cadence for everyone, but research and practice show that a range of 85 to 95 rpm is a good guideline for most cyclists during endurance rides. For short, powerful efforts such as sprints, cadence can go up to over 110 rpm.

More important than an exact number is the question: what is your natural cadence, and how far are you from it? Many novice cyclists pedal at a standard 65 to 75 rpm. By consciously working towards a higher cadence, you train your neuromuscular system. This requires patience, but the result is a smoother pedal stroke that consumes less energy.

• Endurance ride on flat terrain: aim for 85 to 95 rpm
• Climbs: try not to drop below 70 rpm
• Recovery ride: choose a light gear and pedal at 90 to 100 rpm
• Sprint or short interval: let the cadence rise freely, 100+ rpm is normal
• Beginners: start with 75 to 80 rpm as an intermediate goal

How to train cadence effectively?

A good way to train your cadence is with so-called cadence blocks. During a normal endurance ride, do a few five-minute blocks where you consciously ride at a higher cadence than you are used to. Keep your gear light so you don't go too fast, but focus purely on the circular movements. At first, it will feel awkward and perhaps even tiring for your heart, but after a few weeks, you'll notice your body getting used to it.

However, without measurement, this remains guesswork. You don't know how high your cadence really is, and you miss the feedback moment where learning happens fastest. That's exactly where a cadence sensor proves its worth.

A cadence sensor as a training tool

With a cadence sensor, you see in real-time how you are pedaling. You connect the sensor to your bike computer or smartphone app and get immediate insight into your rpm. This makes the abstract instruction from the coach concrete and measurable.

Coospo offers reliable and affordable sensors that connect wirelessly via ANT+ and Bluetooth. They are compact, easy to mount, and work with almost all popular cycling apps. View the full range in the speed and cadence sensor collection at Vetturino and choose the sensor that fits your setup.

Do you also want to link your heart rate to your cadence data to see how your body reacts to different cadences? That provides extra insight. You'll find suitable options for this in the heart rate sensor collection. Together, they form a powerful and accessible training system for every cyclist.