[hlnx1]

Cadence is your pedal revolutions per minute. Seeing pros spin at 95-100 makes everyone aim for that, but there’s no single right answer.

• Most riders naturally choose something between 80 and 100 rpm
• Lower cadence can be slightly more economical metabolically, but each pedal stroke needs more force
• Higher cadence spares the muscles a little and puts a bit more load on the heart and lungs
• In long events and triathlon, a slightly higher cadence may leave your legs fresher for the run

More: cycling power, FTP and pedaling efficiency.

What cadence do you usually ride at?

[hlnx1]

If you want to change your cadence, don’t do it overnight. Add short blocks once or twice a week, say five minutes at 10 rpm above your usual, then back to normal. Most people adapt within a few weeks.

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