How to Improve Your Cadence for More Efficient Riding

29 June 2025

Let’s be real for a second—if you’re out here grinding those pedals like you're trying to churn butter, then we need to talk. Because, darling, your ride could be smoother, faster, and way less exhausting just by dialing in that sweet, sweet cadence. If you're not sure what cadence is or if yours is on point, buckle up! This sassy little guide is going to take you from clunky peddler to pedal-power royalty.

So, whether you're a weekend warrior, a serious cyclist, or just trying to drop your buddies on the next group ride, understanding and improving your cadence is a game-changer. Let’s ride into it!

🚴‍♀️ What the Heck is Cadence, Anyway?

Okay, let’s strip it down to the basics. Cadence is just a fancy word for how fast your legs are spinning those pedals. Technically speaking? It’s measured in revolutions per minute (RPM). So, if you’re pushing 90 RPM, that means each foot goes around in a full spin 90 times in one minute.

Now, here’s the kicker: cadence isn’t just a number—it’s an art and a science. It’s the rhythm of your ride, the beat to your biking drum. And when you get it right, oh baby, it feels like flying.

🧠 Why Cadence Even Freakin' Matters

You might be wondering, “Why should I care? I’m still moving forward, aren’t I?” Honey, yes, but inefficient cadence is like trying to sprint a marathon—burnout city.

Here’s why cadence should be on your radar:

- Less Muscle Fatigue: A higher cadence puts less strain on your muscles and more on your cardiovascular system, which is great because your lungs can handle a little more hustle than your quads over time.
- More Efficient Energy Use: It spreads the workload, so you can ride longer and stronger.
- Smarter Pacing: Keeps you from riding like a hero for 10 minutes and a zero for the rest of the ride.
- Better Flow: Once you hit your sweet spot, it’s like dancing on the pedals, not stomping on grapes.

🎯 What’s the Ideal Cadence?

Alright, let’s drop some numbers. Most experienced cyclists aim for a cadence between 80–100 RPM. It’s not a one-size-fits-all, but if you’re consistently riding below 70 RPM, that’s a red flag waving in the wind.

Some pros crank it up to 110 RPM, but unless you’re racing the Tour de France with thighs carved from marble, that’s excessive for most mortals. Sweet spot? That magical 85–95 RPM zone where everything just “clicks.”

🧩 How to Measure Your Cadence Like a Boss

Let’s get technical for a sec. You can measure your cadence in a few ways:

1. Cadence Sensor: These bad boys attach to your crank arm and measure every pedal stroke. Most smart bike computers and apps (like Garmin, Wahoo, Strava) support them.
2. Manual Count: Go old-school. Count how many times your right leg goes down in 15 seconds and multiply by 4. Boom, RPM.
3. Smart Trainers: If you’ve got a high-tech setup at home, you’re probably already seeing cadence data on your screen.

💪 Tips to Improve Your Cadence for More Efficient Riding

Alright, time to get into the juicy stuff. Ready to crank up those RPMs like a boss? Say less. Here’s how to train smarter—not harder.

🐢 Start Slow, Then Build

Rome wasn’t built in a day, and neither is a higher cadence. If you're used to mashing gears at 60 RPM, jumping to 95 is gonna feel like you're in a spin class on double espresso. Start by increasing your cadence in small increments—like 5 RPM per week.

Pro Tip: Use a metronome app or cadence playlist to help hold your rhythm. Yes, it exists—and yes, it's that nerdy.

⚙️ Shift Like a Pro

Shifting gears is key. To increase cadence, shift to an easier gear (think smaller chainring, bigger cog). Don’t be afraid to shift often—it’s what they’re there for!

Imagine riding with your gears like cooking with spices. A little tweak here and there, and bam—flavorful performance with less strain.

🌀 Spin Drills and Intervals

Targeted workouts? Yes, please! Try these on your next ride or indoor training sesh:

- High-Cadence Intervals: Pedal at 100–110 RPM for 30 seconds, then recover for 1 minute at a normal cadence. Repeat 6–8 times.
- Single-Leg Drills: Clip out one foot and use the other to pedal for 30 seconds. Builds balance and efficiency.
- Cadence Pyramids: Gradually climb from 80 RPM to 100 RPM in 5 RPM steps every minute, then ramp back down.

These can burn—but in a “booty gains” kind of way.

🧘‍♂️ Focus on Form

Wanna know a dirty secret? Smooth cadence isn’t just about leg speed—it’s about control. Keep your upper body relaxed, hands light on the bars, and hips stable.

If you’re bouncing in the saddle like a pogo stick at high RPM, you’re going too fast, or your form’s breaking down. Dial it back and rebuild that rhythm.

💡 Track Your Progress, Not Just Your Miles

Your mileage means nothing if you’re not riding smarter. Track your cadence weekly and aim for steady improvements over time. Celebrate those gains—small steps make big rides.

🥴 Don’t Obsess, Just Be Consistent

You don’t need to hit 90 RPM every second. Use your cadence as one of many tools in your riding toolbox. Listen to your body—some climbs might need a slower grind, some flats might beg for speed.

Cadence is a dance, not a dictatorship.

🏋️‍♂️ Strength Training = Smoother Cadence

Wait, lifting weights helps cadence? Heck yeah, it does! Stronger legs mean better control and endurance at higher RPMs. Focus on:

- Squats
- Lunges
- Deadlifts
- Core work (hello, stability!)

This helps keep your legs from turning into limp noodles mid-ride.

💬 The Cadence Myth to Bust

Some folks brag they “ride hard” at 60 RPM, and while that might work for short sprints or hill climbs, it’s not sustainable or efficient for longer efforts.

Low cadence = muscling the pedals with brute force. High cadence = finesse, fluidity, and endurance. Who are you really trying to impress—your ego or your future PR?

🔄 When to Use Low Vs. High Cadence (Because Balance, Baby)

Sometimes, a lower cadence is actually smarter—like climbing steep hills or sprinting out of the saddle. Higher cadence shines on flats and during endurance rides where keeping a consistent rhythm saves energy.

Don’t get stuck in one speed. Think of cadence like gears in your brain—you’ve got to know when to shift.

🧠 Mental Tricks to Lock It In

High cadence can feel weird at first. Like you’re spinning fast but going nowhere. That’s normal. Here’s how to stay in the zone:

- Visualization: Picture smooth circles under your feet. No stomping.
- Mantras: “Smooth and strong,” “Fast feet,” or “Spin to win.”
- Breathing: Match your breath to your cadence. It helps anchor your rhythm. Plus, it feels Zen as hell.

🏁 The Long Game: Why It’s Worth It

Alright, so you won’t see Tour De France gains overnight. But improving your cadence is like upgrading your bike’s drivetrain—everything just works better.

You’ll feel:

✔️ Less muscle fatigue
✔️ More ride endurance
✔️ Better control
✔️ Smoother transitions
✔️ A more professional feel to your ride

And who doesn’t want to feel like a boss on the bike?

🧪 Sample Workout to Boost Cadence

Here's a simple weekly workout to get you started:

Warm-Up:
10 minutes easy spin at 80 RPM
3 x 30 seconds high-cadence (100–110 RPM) efforts w/ 30 seconds rest

Main Set:
2 sets of:

- 5 minutes @ 90 RPM (moderate gear)
- 3 minutes @ 95 RPM (lighter gear)
- 1-minute @ 100 RPM spin-out

Rest 3 minutes between sets.

Cool Down:
Easy 10-minute spin at 80 RPM

Do this twice a week and watch your legs turn into spin machines.

😈 Final Word from Your Sassy Spin Coach

Look, cadence isn't some black magic voodoo. It's a skill—like pouring the perfect cup of coffee or choosing the right Netflix binge. With a little consistency, attention to detail, and yes, maybe a few sweaty spin drills, you can take your riding from “meh” to magnificent.

And hey, once you’ve got your cadence dialed, you can focus on more important things—like picking the fiercest new kit or debating whether aero helmets are fashion or flop.

Now get out there. Spin smart. Ride fierce. Be the rhythm on wheels.