Cadence choice when climbing: 60rpm power-based vs 90rpm aerobic-based

“Is climbing better at 90rpm or 60rpm?” There is no absolute answer to this question. Among world-class riders, Froome prefers 95–100rpm (aerobic-based), Sagan prefers 75–85rpm (mixed), and Contador prefers 70–80rpm (power-based)—all three have won the Tour de France.

This article uses three perspectives—physiological data, energy expenditure, and race strategy—to help you find your optimal cadence.

1. The physical meaning of cadence

Cadence (rpm) is the number of pedal revolutions per minute.

Power = Torque × Angular velocity

So at the same power output:

• High cadence → low torque (small gear, light pedaling with fast spinning)
• Low cadence → high torque (large gear, heavy pedaling with slow spinning)

2. Low cadence (60–70rpm) power-based

Physiological characteristics:

• Primarily recruits slow-twitch fibers (Type I) and some fast-twitch oxidative fibers (Type IIa)
• Lower heart rate (about 5–8 bpm lower per watt)
• Less glycogen depletion (higher proportion of fat metabolism)
• But greater knee joint stress (higher peak torque)

Suitable scenarios:

• Sustained efforts on gentle climbs (< 6%)
• When you need to sprint on the flats after climbing and want to preserve your cardiovascular system
• Marathon-style climbs (> 60min)

Famous riders: Contador, Indurain (early career)

3. High cadence (85–100rpm) aerobic-based

Physiological characteristics:

• Primarily recruits fast-twitch oxidative fibers (Type IIa)
• Higher heart rate (about 5–8 bpm higher per watt)
• Greater glycogen depletion
• Less knee joint stress (lower torque per revolution)
• High demands on the cardiovascular system

Suitable scenarios:

• Steep climbs (> 8%) for short durations
• When frequent gear changes are needed to respond to attacks while climbing
• Short climbs (< 15min)

Famous riders: Froome, Armstrong (Lance era)

4. Comparison of experimental data

In a 2010 study by Lucia et al., professional riders performed a 60min climbing test:

Interpretation:

• At the same power output, high cadence places greater cardiovascular demand but causes less muscle fatigue
• The 60rpm group had higher fat metabolism (lower RER)
• Perceived fatigue was similar between the two, but “the fatigue is in different places”

5. How to find your optimal cadence

Method 1: Natural cadence test

After warming up, maintain 75% FTP on flat ground, without looking at your bike computer, pedal comfortably for 10 minutes. Record the average cadence at the end—this is your “comfortable natural cadence.”

Method 2: Energy expenditure test

Use two 20min segments at 90% FTP:

• Segment 1: forced 70rpm
• Segment 2: forced 90rpm

Compare heart rate drift, RPE at the end, and next-day fatigue. Whichever makes you “feel easier at the same power output” is your preference.

Method 3: Dynamic adjustment based on climb length

6. When to change cadence

A single fixed cadence is not a dogma. Professional riders switch in the following situations:

• Responding to attacks: instantly go from 80 → 100rpm, combined with short surges to launch off
• Before the summit: drop to 70rpm, “mash” to build momentum
• Descent transitioning to flats: spin up to 95–100rpm to maintain speed through the transition
• After fatigue accumulates: increase cadence by 5–10rpm to reduce muscle load (even though heart rate will rise)

7. Training recommendations

If you want to expand your cadence range:

Low-cadence training (Force):

• Climb at 6–8% @ 50–60rpm × 3 minutes × 4 reps
• Strengthens slow-twitch fibers and knee joint stability
• Caution: not suitable for those with knee pain

High-cadence training (Spin-up):

• Flat ground 6 minutes @ 100–110rpm @ 80% FTP
• Improves neuromuscular coordination and oxidative capacity of fast-twitch fibers
• 1–2 times per week

8. Conclusion

There is no “best cadence,” only “the cadence that suits you best.” Riders with strong cardiovascular systems should choose high cadence, riders with strong muscular strength should choose low cadence, and most riders should train usability across the full 70–95rpm range. On race day, adjust dynamically based on climb length, gradient, and race situation—that is the true advanced skill.

Related reading

• Small gear high cadence vs large gear low cadence: the science of choosing climbing cadence
• Climbing cadence choice: the impact of high vs low cadence on muscle groups when climbing
• Cadence strategy for climbing: choosing between high and low cadence in the mountains
• The science of cadence: is 90 RPM really the optimal cadence?