"What cadence should I ride at" is one of the most common questions in cycling — and most advice is wrong because it's a single number. Cadence sweet spot depends on duration, intensity, and whether you're training or racing. We plot your predicted efficiency curve across all three.
Higher is better. The peak is your recommended cadence range.
Cadence choice is a trade-off: higher cadence moves the load from slow-twitch muscle fibers to fast-twitch and reduces peak force per pedal stroke. Lower cadence is more efficient at low power (you can ride the same watts with less cardiovascular work) but increases joint stress and reduces blood flow to the working muscle.
The trade-off shifts with effort duration: sprints want high cadence to recruit fast fibers quickly, 30-minute efforts want moderate cadence, endurance rides want lower cadence to spare glycogen. Most riders feel this instinctively — and the calculator models it.
Probably your power meter — your body knows what it likes. The recommendation is for training efficiency, not racing. Many riders race at higher cadence than they train at because race efforts are sustained.
No. Most coaches recommend cadence variation across the week: 80-85 rpm for endurance miles, 90-95 rpm for tempo, 100-110+ rpm for VO2max and sprint. The recommendation here is a starting point, not a rule.
Race intensity, drafting, and the way race-day rhythm differs from training. Most pros also do low-cadence strength intervals 1-2x per week.
Climbing typically lowers cadence naturally — 70-80 rpm is normal on steep climbs. The calculator doesn't model climbing specifically because grade and weight matter; for climbing, use the W/kg tool.
This calculator was built to answer a question most online versions skip or oversimplify. It runs entirely in your browser; no inputs are stored or transmitted. The math is grounded in standard cycling physics and physiology models, and is suitable for hobbyist and intermediate training use. It is not a substitute for a coach, sports scientist, or professional bike-fit service.
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Children under 13 are not the intended audience.
This calculator is provided for general informational and educational purposes only. It is not medical, mechanical, or legal advice. Predicted values depend on inputs you supply and simplified physical models; real-world outcomes vary. Use at your own risk. Brand names are descriptive only and do not imply affiliation.