Last updated: 3 August 2026
Reviewed by Jordan Makin, 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.
Key points
- Pedalling rate in rpm
- Efficient range often 80-100 rpm
- High cadence spares the legs
- With gearing, sets your speed