The Science of Cadence: Is 90 RPM Really Optimal?

The 90 RPM Myth

Almost every road cycling beginner has been told: “Hold 90 RPM on flats, and don’t drop below 70 RPM on climbs.” This advice traces back to the Lance Armstrong era, when a high-cadence riding style dominated the professional peloton.

But if you’ve watched riders like Jan Ullrich (low cadence, high torque) or Chris Froome (high cadence, high heart rate), you’ll notice that cadence can vary enormously even among elite riders.

What Does Cadence Actually Affect?

Effects of High Cadence (95+ RPM)

• Lower muscular force demand: less force required per pedal stroke
• Higher cardiovascular load: heart rate tends to run higher
• Suits riders with strong cardiorespiratory fitness
• Less prone to muscular fatigue over long distances

Effects of Low Cadence (75-85 RPM)

• Higher muscular force demand: greater torque needed per stroke
• Lower cardiovascular load: heart rate tends to be lower at the same power output
• Suits riders with greater muscular strength
• Requires attention to knee joint stress

What Recent Research Concludes

Recent exercise physiology research indicates that optimal cadence is shaped by several factors:

1. Muscle fiber composition: riders with a higher proportion of slow-twitch fibers tend to prefer higher cadences
2. Training background: riders who came from running tend to favor higher cadences
3. Riding intensity: at high power output, the body naturally gravitates toward lower cadence
4. Terrain: optimal cadence on climbs is typically 10-15 RPM lower than on flats

How to Find Your Optimal Cadence

An Experimental Method

1. At a fixed power (e.g., 75% of FTP), ride for 5 minutes each at 70, 80, 90, and 100 RPM
2. Record your heart rate and perceived exertion (RPE) at each cadence
3. The cadence with the lowest heart rate and lowest RPE is typically your “optimal” cadence

General Guidelines

• Flat cruising: 85-95 RPM (find your comfortable range)
• Climbing: 70-85 RPM (depending on gradient and personal preference)
• Sprinting: 100-120 RPM (short bursts of high output)
• Recovery riding: 85-95 RPM (to reduce muscular strain)

Cadence Training

If you want to expand your cadence range — which is genuinely useful for racing — try:

• High-cadence drills: once a week, hold 100-110 RPM for 10 minutes
• Low-cadence strength work: once a week, climb at 60-70 RPM, Zone 3 intensity, for 8-10 minutes
• Cadence alternation intervals: 30 seconds high cadence / 30 seconds low cadence

Summary

Don’t fixate on the number “90 RPM.” Optimal cadence varies from person to person, shaped by body type, muscle fiber composition, training background, and other factors. Taking the time to find your own optimal range, and then building your cadence versatility from there, is the most effective strategy.

Related Reading

• The Effect of Cadence on Oxygen Consumption: Finding Your Optimal Cadence
• Small Gear High Cadence vs. Big Gear Low Cadence: The Science of Choosing Climbing Cadence
• Cadence Myths and Truths: 90 RPM Isn’t the Law — Muscle Fibers and the Course Are
• Optimizing Cycling Cadence: Finding Your Golden RPM Scientifically