Skip Nav
Healthy Eating Tips
Why It's Important to Stop Drinking Shots of ACV
Wellness
13 Things to Do Every Morning to Stay Healthy and Energized
Healthy Eating Tips
Spring Clean Your Diet With 10 Powerful, Seasonal Superfoods

Cadence

Definition: Cadence

In cycling, cadence refers to the number of revolutions per minute (rpm) of the pedal set. To find your cadence, pick a leg and count the number of down strokes you make with that foot for 15 seconds, then multiply that number by four. A cadence between 60 and 80 rpm is considered healthy for your knees, with experienced cyclists riding a bit higher in the 70 to 90 rpm range. Elite cyclists tend to spin even faster; Lance Armstrong can ride at around a 120 rpm cadence. Riding at a higher cadence uses more slow-twitch muscle, which is great if you're riding for endurance. Slow-twitch muscles are more resistant to fatigue than their fast-twitch counterparts, but they don't have a lot of power, so using a lower gear but pedaling faster means you can ride longer. Plus, slow-twitch muscles primarily burn fat for fuel.

You can easily track your cadence with a bike computer like the SpeedZone Analog Elite Computer ($30) by Specialized.

Image Source: Getty
Around The Web
Join The Conversation
Jessie Graff Talks Ninja Warrior | Video
Yoga For People With Amputations (Video)
Alessandra Ambrosio's Best Workout Outfits
Simone Biles Shuts Down Haters | Video
Tarte Lifted Mascara Review
Tarte Athleisure Collection | What Is Athleisure Makeup?
Underground Trampoline Park | Video

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds