How Cadence Training Improves Cycling Efficiency
Cadence training helps cyclists pedal more smoothly and use less energy by practicing different pedaling speeds, measured in revolutions per minute or RPM.[1][2] This builds better coordination between your muscles and nervous system, making every ride feel easier over time.[1]
Most riders naturally settle into a cadence between 75 and 100 RPM, but training across a wider range unlocks real gains.[2] High cadence work, like spinning at 90 to 115 RPM, cuts down the force needed per pedal stroke.[1][2] Your muscles and joints take less beating, which saves energy and lowers injury risk so you can ride farther without wearing out.[1] It also boosts your heart and lungs, sharpening aerobic fitness and helping clear lactate buildup in your legs.[1]
Low cadence training at 60 to 80 RPM does the opposite by focusing on power.[2][3][5] You push harder on each stroke, strengthening smaller muscles around your hips and building mental toughness for tough climbs or sprints.[5] Studies show this high-force style improves lactate threshold and peak power more than normal pedaling, making you resilient on steep hills.[5]
Mixing both styles prevents your body from getting stuck in one gear, mentally and physically.[1][2] Drills teach you to switch cadences on the fly, like dropping to 70 RPM for a long climb or ramping up to 100 RPM for a fast descent.[2][3] Over weeks, this leads to smoother strokes, better power output, and higher overall efficiency.[1][3]
Simple workouts make it stick. Try 60-minute rides with sets of fast pedaling: two rounds of three one-minute bursts at high RPM, with easy spins in between.[2] Or do tempo intervals where you hold 70 to 80 RPM for five minutes, then jump to 90 to 100 RPM for the next five, repeating three times.[3] Keep your upper body steady and pedal from your hips for best results.[2][3]
Riders who add these drills often shift to slightly higher natural cadences, feeling more comfortable and powerful.[2] Your bike becomes an extension of your body, turning effort into speed with less fatigue.[1]
Sources
https://cyclingcoachai.com/cycling-cadence/
https://www.bicycling.com/training/a69810599/4-week-winter-cycling-plan/
https://www.triathlete.com/training/master-bike-cadence/
https://dilenabrothers.com.au/the-exercise-at-least-four-times-more-effective-than-walking/
https://www.youtube.com/watch?v=WdNODDcHC18
