Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Cadence is your pedalling rate in revolutions per minute. Most efficient riders spin at 80-100 rpm on the flat; a higher cadence shifts load from the muscles to the cardiovascular system, while a lower cadence (grinding) loads the legs more. Combined with your gear, cadence determines speed — the same speed can be reached by spinning a low gear fast or pushing a high gear slowly.
- Pedalling rate in rpm
- Efficient range often 80-100 rpm
- High cadence spares the legs
- With gearing, sets your speed
In practice
Most coaches recommend a cadence of 80-100 rpm for road cycling — low-cadence 'mashing' in a big gear builds strength but fatigues the legs faster, while very high cadence can waste energy on excessive pedal-stroke motion; the ideal cadence varies by rider but most efficient cyclists naturally settle in the 85-95 rpm range on flat terrain.
FAQ
What cadence should I aim for as a beginner cyclist?
Starting around 80-90 rpm on flat terrain is a reasonable target for most recreational riders, adjusting based on comfort and terrain.
Does cadence change on climbs?
Yes — most riders naturally drop cadence somewhat on steep climbs due to gearing limits and the need for more torque per pedal stroke, though very strong climbers often maintain a surprisingly high cadence even uphill.