Cycling Cadence rpm

Cycling cadence: optimal RPM and torque vs cardio

Cadence in cycling is just how many times the cranks turn each minute (RPM). The formula is RPM = speedm/min / developmentm/rev, where development is the distance you cover per pedal revolution (it depends on gear, chainring, sprocket and tire size). Example: 30 km/h (500 m/min) with a development of 7 m/rev works out to about 71 RPM. As a rough guide, road cycling sits best around 80-100 RPM; mountain biking (MTB) runs lower at 70-85 RPM because uneven terrain asks for more torque; pro cyclists tend to climb at 70-80 and push 90-110+ for a sprint or time trial. Lance Armstrong is the name most people associate with high cadence (95-105). Spin slowly, under 70, and each stroke demands more force/torque, which loads the knees and quadriceps. Spin fast, over 100, and the work shifts onto your cardiovascular system, easing the muscles but pushing the heart rate up.

Applications: spin classes, smart trainers and force vs cardio training

It shows up in spin classes (Soul Cycle, Les Mills RPM) and in indoor cycling on smart trainers like Wahoo KICKR, Tacx Neo and Zwift, where cadence is baked into the FTP power test prescriptions. Force training uses low-cadence intervals, say 40-60 RPM on a climb, to build muscular strength, while cardio training goes the other way with high-cadence drills at 110+ RPM and moderate power to sharpen neuromuscular efficiency.

FAQ

Is there an "ideal" cadence? It really comes down to the rider. Studies put the metabolically optimal cadence at 60-70 RPM, the point of lowest oxygen cost, yet pros ride at 90-100 to save muscle glycogen on long efforts.

Does low cadence damage the knees? Holding a low cadence (under 60) while demanding high power drives up patellofemoral peak forces, which can be risky if you've had knee injuries before.

How do I increase my cadence? Work in high-cadence drills on an easy gear, two or three times a week: spin 1 min at 110+ RPM, then recover for 2 min.

Why do MTBers ride at lower cadence? Loose ground, climbs and obstacles all call for more torque per stroke, and spinning fast tends to break traction on dirt.