Cycling enthusiasts often ask: "What is the best cycling cadence?" This question seems simple, but it is complicated. This article will explore how cadence affects cycling training in easy-to-understand language based on the latest research.
Effect of Cadence on Training Indicators
Research shows that at a high cadence of 100 revolutions per minute, critical power is lower than at a low cadence of 60rpm, and more oxygen consumption is required. But professional cyclists usually choose a cadence of 80-100rpm. This raises the question: Is it more effective in improving critical power and maximum oxygen uptake under low- or high-cadence training? 
(Vo2)s at metabolic thresholds (VT1/GET & VT2/RCP) were the same during the ramp test, but these thresholds corresponded to lower power outputs at higher cadences. This power difference disappeared at the peak and Wpeak at the end of the test. Loads near maximum were less affected by cadence. 
Blood lactate concentration was higher at higher cadences at all loads. Lactate thresholds appear to occur at higher levels with equal or reduced power.
Losses were greater than the freely chosen cadence /naturally preferred cadence (90-100 rpm). 
Effect of Cadence on Training Indicators
Research shows that at a high cadence of 100 revolutions per minute, critical power is lower than at a low cadence of 60rpm, and more oxygen consumption is required. But professional cyclists usually choose a cadence of 80-100rpm. This raises the question: Is it more effective in improving critical power and maximum oxygen uptake under low- or high-cadence training?
- At 60rpm, critical power reaches its highest level and is lower at 90-100rpm.
- At higher cadences, power output and/or time to exhaustion will be lower in most maximum tests. High-power, short-duration maximal sprint tests were less affected, while long maximal efforts near critical power were more affected.
- This decreases power asymptotes for critical power tests. W' (power reserve above CP) appears to be unaffected.
(Vo2)s at metabolic thresholds (VT1/GET & VT2/RCP) were the same during the ramp test, but these thresholds corresponded to lower power outputs at higher cadences. This power difference disappeared at the peak and Wpeak at the end of the test. Loads near maximum were less affected by cadence.
Blood lactate concentration was higher at higher cadences at all loads. Lactate thresholds appear to occur at higher levels with equal or reduced power.
Losses were greater than the freely chosen cadence /naturally preferred cadence (90-100 rpm).
To summarize: low cadence training may improve adaptive stimulus by increasing hip muscle recruitment, thereby improving the ability to distribute metabolic load over a greater muscle mass, thereby improving overall fitness.
Does high cadence training improve neural coordination, thereby allowing for greater hip/hip extension recruitment at higher cadences?
It may be both, and we advise you to choose the pedaling cadence you feel most comfortable with.
Tags: #cycling cadence #pedaling frequency #professional scadence choice
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