What is the optimal cadence for cycling?

One of the most written about subjects in cycling is the cadence. One of the reasons is that nowadays there is a very wide range to choose from. Looking back at the 1980's, the smallest chainring had 42 teeth and the biggest sprocket was a 19T. Today you can buy group sets with 34T for both the chainring as well as the cassette which can give you a gearing ratio that is twice as light. With these options available, even the steepest climbs have become rideable for almost everyone. Albeit at a rather low speed, if you need 34x34 to get to the top!

But in addition to the large range of chainrings and sprockets, we also see many professional cyclists riding up a mountain with quite a high cadence. This helps to heat up the discussions about cadence because most recreational cyclists find it hard to cycle with a high cadence (over 90 rpm or so). So what exactly is going on here? Before we dive into this, there are a few differences that are often overlooked. For example, there is a difference in ideal cadence, in which many factors play a role, and the most efficient cadence (the optimum between the energy consumption and delivered power).

What is a normal pedaling cadence?

For most cyclists, a normal pedaling cadence typically falls between 60 and 80 rpm, which is comfortable and energy-efficient on flat terrain. Professional cyclists, however, often pedal between 90 and 100 rpm to maintain speed and endurance. While high cadences are common in racing, most riders should aim for what feels natural and sustainable for their own fitness level.

The least oxygen consumption

Contrary to what you might think, the most efficient cadence in terms of energy demand and power delivery is a low one. Research shows that for both experienced and inexperienced cyclists, oxygen consumption is significantly lower at a cadence of 60 rpm than at a higher cadence. So, the answer to the question of which cadence is most efficient seems easy. But this cuts a few corners. The problem with such a low cadence, for example, is that muscle tension is very high. That means a low cadence might work for a short climb but can be fatiguing over several climbs or consecutive days. And focusing only on oxygen efficiency doesn’t explain why so many pros still ride at a high cadence. They know what they’re doing, right? Factors such as experience, power, muscle fiber type, slope, and speed all play a role. Muscle fiber type, for instance, is important: muscles are most efficient when contracting at one-third of their maximum speed. Fast-twitch fibers (common in anaerobic athletes) suit a higher cycling cadence than the slow-twitch fibers found in athletes with high aerobic capacity.

What cadence should I cycle to build muscle?

If your goal is to build muscle, you’ll want a cycling cadence in the lower range, around 60-70 rpm, and a higher gear for greater resistance. Lower cadences place more stress on the muscles, encouraging growth and strength. This approach targets muscle engagement more intensely than high cadences, making it suitable for riders focusing on building strength, although it’s more tiring for extended rides.

The role of speed

The slope of the road is also a factor that plays a big role. When you ride up a mountain there is less kinetic energy and your position on your bike is also different. This means that the peak force on the pedals is more likely to be in the downward pedal movement than when cycling on flat terrain. And because this pattern of force on your pedal changes, different muscle groups provide most of the force. This means that with higher speed and more kinetic energy on the flat, the ideal cadence will be between 90 to 100 rpm, depending on your speed. Uphill the ideal cadence will be between 70 and 80 rpm or even lower depending on the steepness of the climb.

The more power, the higher the cadence

Power is another important factor. When you produce relatively little power, it’s inefficient to use a high cadence because a lot of energy is spent moving your legs without much reaching the pedals. This matches the fitness level of the rider: a pro cyclist who delivers high power levels loses only a small percentage of energy moving their legs compared to an amateur. Experienced riders also tend to have smoother pedal movements. This means that at higher cadences, the cooperation and coordination between muscle groups improve, eliminating dead spots in the pedal stroke. Less experienced riders may find their power pattern less efficient at high cadences. Additionally, experienced riders develop more veins in their legs, improving oxygen supply to the muscles. Recent research shows less blood supply at high cadences compared to low cadences at the same intensity; however, trained cyclists can reduce or eliminate this difference.

The ideal cadence is very personal

In short, there is no boilerplate answer to the question of what cadence is ideal for you. There are too many variables and possible outcomes. But fortunately the body is able to indicate the most comfortable and therefore your ideal cadence. All you have to do is to not overthink it and listen to your body. Don't just imitate the pros that you see on the TV if you are not pro yourself. But keep training at both high and low cadences. Training is the way to put stress on your body, to which the body responds by improving. So training with different cadences will learn your body to work with both and thereby help you to get better overall.