AG TRAINING · TECHNIQUE
What Cadence Should You Ride At?
Cadence is part of power production and riding efficiency, rather than simply a target number.
Cadence is the number of pedal revolutions per minute, expressed in rpm. A range of 80–90 rpm is a practical reference often used in road cycling, but should not be treated as the ideal cadence for everyone.
Why is there no single correct cadence?
Suitable cadence depends on power, gradient, speed, riding position, experience and personal preference. A comfortable cadence on flat roads may not be sustainable on a steep climb.
When is 80–90 rpm useful?
For beginner and intermediate road cyclists, this range can help avoid grinding a heavy gear, encourage smoother pedalling and establish rhythm on steady endurance rides.
How do you train cadence?
Start by observing your natural, comfortable cadence. Then try slightly higher or lower cadences in short, controlled sections without unnecessarily raising power or heart rate. The aim is better pedal control across gears and road conditions.
Is a low cadence always wrong?
No. Lower cadences can be used on climbs, in specific strength-focused sessions or when gearing is limited. Cadence should be assessed against the purpose of the session and the athlete’s capacity.
For individual work on riding technique and gear use, visit our Private Cycling Lessons in Istanbul for more information.
Written by: Ali Gülcan
Former national team and professional cyclist; founder and head coach of AG Training. These articles explain cycling training practice and do not replace individual medical advice.
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