Cycling Cadence: The Key to Better Performance

At 60 RPM, it takes one second for the crank to complete a full rotation (360°). At 90 RPM, it takes only 0.66 seconds—34% less time. This also means a 34% shorter muscle contraction duration.

During muscular contraction, blood flow (and therefore oxygen transport) to specific muscle fibers—especially deep ones—decreases due to increased internal pressure in the working muscles.

So, for the same power output, pedaling at 60 RPM requires 34% more force per pedal stroke than at 90 RPM. This adds extra strain on muscles, tendons, and joints, especially in the legs and lower back.

Why Higher Cadence Matters

Higher cadence has clear benefits, particularly during maximal or near-maximal effort, where oxygen availability becomes a limiting performance factor.

Faster recovery between efforts—during training, racing, or consecutive training days—is another advantage. Lower cadence increases the risk of tendon injuries, while a smoother, quicker cadence reduces that risk.

Elevated cadence also enhances the skeletal muscle pump effect—the main factor in venous blood return to the heart. Faster venous return means quicker oxygen delivery and delayed leg fatigue.

That’s why top cyclists like Miguel Indurain, Lance Armstrong, Alberto Contador, Chris Froome, and Thibaut Pinot consistently favor high cadence.

Learning to Pedal Efficiently

It takes extensive training and specific drills to pedal efficiently and comfortably at high cadence—especially on climbs—and to adapt the respiratory system to this style.

Do You Know How to Pedal?

Most of us don’t. We “mash potatoes” more than we pedal. Just because you can ride a bike doesn’t mean you know how to pedal efficiently.

Pedaling is a 360° motion with both a push and pull phase. Sadly, for most riders—especially in indoor training—there’s virtually no pull. Poor technique and biomechanical laziness are usually to blame.

To fix this and improve biomechanical efficiency, we use tools like RacerMate One’s SpinScan, which allows real-time analysis of pedaling technique. This helps cyclists “round out” their pedal stroke and become truly efficient on the bike.