Cadence
Target≈80–100 rpm for most road riders
pedal revolutions per minute, counted over a marked window.
Why this matters
Cadence trades muscular load against cardiovascular load. Grinding a big gear at low rpm raises per-stroke force through the knee; spinning fast lowers joint force but costs heart rate. Most trained road riders settle around 85–95 rpm.
What good looks like
A smooth, steady ≈80–100 rpm with the rider seated quietly — no bouncing in the saddle.
Common faults
- Grinding (< 80 rpm) — high pedal force; can aggravate the knees over time.
- Over-spinning with bounce (> 100 rpm) — if the hips bounce, the saddle may be too high.
Coaching cues
- To raise cadence, shift to an easier gear and let the legs turn faster.
- If high cadence causes saddle bounce, re-check saddle height and pelvic rock from behind.
How to draw
- Mark a window; align both ends to the same crank position (e.g. TDC) of one leg.
- Count whole revolutions of that one leg inside the window — the tool computes rpm.
Related measurements
- Knee Tracking — confirm low-cadence (high-force) pedalling isn't pulling the knee in.
General guidance — preferred cadence is individual and discipline-dependent.
source · sports/cycling/learn/cycling_cadence.md