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CADENCE FUNDAMENTALS
What is Cadence?
Cadence is defined as the number of times the pedals revolve per minute, also known as RPM
for revolutions per minute. The
safest, most efficient and most realistic cadences are 80–110 RPM for a flat road and 60–80 RPM
for a hill. These ranges are
based on studying the cadences of elite cyclists as well as understanding how the muscles work together to turn the pedals in
the most efficient manner.
Cadence Range for Flat Roads: 80-110 RPM
Pedaling faster than 110 RPM is both unrealistic and counterproductive. On the Spinner bike, the resistance knob is used to
increase friction on the flywheel in order to simulate realistic external forces one would encounter on an outdoor bike, such as
road surfaces, bike weight and wind resistance.
Pedaling faster than 110 RPM is unrealistic because:
• It’s like pedaling very fast in a very low gear—there’s a low power to resistance ratio.
• It’s wasted energy. If a person pedaled like this on street bike, he/she wouldn’t generate much power or speed.
• Only a skilled cyclist who has worked on her pedal stroke for many years and has trained the nervous system to react
quickly is able to pedal efficiently at 100+
RPM for an extended period. Because of his/her strength and ability to overcome
the higher resistance at faster leg speeds, it is said that he/she has a high power to resistance ratio.
Pedaling faster than 110 RPM is counterproductive because:
• No amount of high-cadence/low-resistance pedaling on a Spinner® bike will succeed at training the nervous system
properly. The flywheel is doing most of the work.
• One won’t achieve his/her performance and weight loss goals.
• One won’t build leg strength.