Cadence in cycling: what is the correct one and how can I increase it?

Cadence in cycling is referred to as the number of times you pedal your bike within one minute, at whatever pace you wish.

However, we think it’s important to clearly state that there is no universal cadence for anybody who rides a bike. In other words, perfection is subjective and depends from one cyclist to another about the number of pedal turns.

The ideal cadence, therefore, will be the one at which you feel physically well enough to continue practicing your activity.

Want to increase your pace and performance? Train hard and be disciplined: the benefits of exercise are impressive! Also, learn about all the factors that can positively or negatively impact your cycling results.

Let us help you with more information. Keep reading!

What is cadence in cycling?

When a bicycle rider uses the term cadence, it really means the effort one exercises when pedaling their bicycles. This is expressed by the number of revolutions on the pedals per minute for the duration of a trip.

Therefore, cyclists classify different levels of cadence, which range from slow to very fast. That is to say, the one that records fewer pedal turns in a minute to the one that has many of them in the same space of time.

See below.

What are the different types of cadence in cycling?

According to the internationally known classification among cyclists, there are people who pedal at very slow, slow, moderate, fast, very fast or extremely fast paces.

It is precisely the cadence, measured in RPMs, that will define which of these levels you fit into:

Beginners usually cycle between 60 and 70 RPM, while those who have been cycling for a longer period of time reach higher rotations per minute. Even so, there is no right or wrong rhythm for everyone and, consequently, no ideal cadence for cycling.

What is the ideal cadence for cycling?

Basically, the ideal cadence for cycling is the one at which you feel physically comfortable and understand that your exercise is happening safely.

How do you find out? By calibrating your tires , pedaling and understanding how your body behaves in different situations: uphill, downhill, shorter journeys, longer journeys, city trips, beach trips, mountain trips, etc.

You can calculate your current cadence and then train to reach the next level.

How to calculate cadence in cycling?

You can buy a cadence sensor and monitor your pedaling all the time, without having to do any math to find out how many RPMs you reach during your ride.

But this recommendation is not mandatory, okay? Calculating your cadence “manually” is simpler than you might think and really cool to do!

Follow the step by step:

1. Cycle at a consistent pace, ideally on a flat terrain.
2. During the exercise, monitor the movement of one of your legs.
3. In a 30-second interval, count how many times the knee of the leg you chose to monitor reaches the highest point of the pedal stroke.
4. Multiply that number by two and you will find your cadence.

If, in 30 seconds of pedaling at a constant pace and on a flat surface, your knee approaches the handlebars or even goes past them 35 times, for example, your cadence will be 70 RPM.

According to our table provided in the previous topic, a cadence is considered very slow or almost slow.

“Is this bad?” Of course not!

It just shows that you currently cycle at a different and slower pace than other professional and amateur athletes. Catching up with them will be a matter of training.

How to increase cadence when cycling?

To move to the next level of cadence, you will need:

• dedication and discipline;
• frequent training;
• patience; and
• pay attention to your body’s signals.

We suggest starting slowly with your pedaling and gradually increasing it to avoid problems with injuries or excessive fatigue.

Some cadence training formats are widely used by cyclists who want to move to the next level. In the following topic, you will understand in detail how they work.

How to train cadence when cycling?

To train your cadence, you can do a simpler workout on cycle paths or cycle lanes , training on a roller (used by those who want to cycle at home without leaving their seat), strength training, resistance training or cruise training (also called step training).

Simple cadence training

The famous “slow and steady wins the race” workout, which can also be done on a roller: that tool used to pedal without moving.

1. Keep an eye on how much your pedaling varies and pace yourself to maintain the same pedaling pace the entire time or for as long as possible.
2. Make corrections whenever you feel necessary, thinking about staying physically comfortable throughout the entire journey.
3. Gradually increase your speed and rotation, always trying to keep your knees rising and falling at the same pace.
4. On climbs, don’t change your cadence but rather your gear, making it lighter.
5. On descents, the same thing. Only the gear needs to be heavier.
6. Take it slow.

If you calculated your cadence at 75 RPM, there is no reason to try to get it to 80 RPM right away. How about setting a goal of 77 RPM by the end of the activity?

Strength training

For you to do for almost 90 minutes on routes with ups and downs.

1. Use 15 minutes of the total time as warm-up time and ride at an easy pace without stopping.
2. Then, put the bike in a higher gear and do a “shot”, that is, pedal more intensely and also uninterruptedly, for 10 minutes. Do this trying to keep the cadence between 60 and 70 RPM.
3. Increase the pace and pedal for 1 minute at a cadence of 100 to 110 RPM, using a gear that is neither too light nor too heavy.
4. Take a 10-minute active break, pedaling lighter but without stopping pedaling at any point.
5. Still without stopping, repeat the shot.
6. Again, repeat increasing the pace for 1 minute.
7. Also repeat another active interval.
8. And another shot! There are 3 in total.
9. Another super ride.
10. Another active interval.
11. Then, it will be time for a well-deserved rest: use the last 10 minutes of your total time to pedal lightly.

Step or cruise training

Excellent for those who like to cycle in a group, take turns or lead a cycling team. In it, you become more familiar with sprints, which, as we said, are nothing more than intense and fast pedaling over a shorter period of time, and you learn to maintain your speed.

1. Start your workout by cycling at a steady, comfortable pace for 10 minutes (warm-up).
2. Then, do a 6 to 8 minute sprint, pedaling more intensely, at a higher speed and cadence than before.
3. Go back to pedaling “lighter” for the next 8 to 10 minutes.
4. Repeat the sequence as many times as desired.

You can decrease the interval time between shots as you feel comfortable and even increase the duration of the shot, without letting it exceed 10-12 minutes.

Active recovery training

A workout that works well when you can do it for at least 60 minutes. It alternates between lighter and heavier stages to promote muscle recovery and improve cyclists’ performance and lung capacity.

It is done as follows:

1. On a flat surface, start by warming up your body for 15 minutes, pedaling non-stop and gradually increasing your pace without leaving your comfort zone.
2. Then, increase the speed and reach a cadence between 95 and 105 RPM, maintaining it for 30 to 45 seconds.
3. Catch your breath a little, moving to a cadence of around 90 to 95 RPM and pedal like this for another 10 minutes.
4. Return to the most intense 30-45 seconds and alternate this intensity with the 10 minutes of cadence with a slightly lower intensity, indicated in the third step.

Before stopping pedaling completely, do a few more light minutes just so your body understands that the exercise is going to stop.

Resistance training

As the name suggests, endurance training for cycling is designed for those who want to have more stamina. Whether it’s to go on a longer ride on their own or to be able to keep up with other cyclists who pedal faster and/or for longer.

It only has one step: pedal at a faster pace that is comfortable for you, for as many minutes as possible (60 is enough!) without exceeding 95 RPM cadence.

Always be careful to slow down if you are out of breath and recover a comfortable and safe pace.

Because of the proposal, those who do resistance training usually travel miles and miles. So, don’t be surprised if you end up in another city!

Regardless of the training you choose, with patience you will improve your technique, become more regular and even turn walks into more strenuous physical activities.

This way, you will develop as a cyclist without harming your body or compromising your safety.

5 benefits of training cadence when cycling

Both amateur and professional cyclists practice cadence to pedal faster without getting tired, but the benefits of training go far beyond that. Check out the five main advantages of these exercises for the body of those who ride a bike below .

1. Reduced risk of muscle injuries.
2. Less demand on muscles and especially on the knees.
3. Less use of force while pedaling.
4. Increased performance and yield.
5. Improves blood circulation and oxygenation of the body.

The higher your cadence, the more oxygen and blood supply your muscles need and the lower your cadence, the more you will need your muscles, which can be an option if you have more muscular strength.