How important is cadence in cycling and how can it help you improve your performance?
Which is better: a high cadence or a low one? And how is it measured exactly? If you have ever asked yourself these questions, you are probably at that point where you are looking to improve as a cyclist, whether it’s on road bikes or mountain bikes.
Cadence is one of the key aspects that makes the difference between efficient pedaling and pedaling that tires you out more than necessary. Essentially, it’s the number of times you turn the pedals in a minute, a metric known as RPM (revolutions per minute). And yes, it may seem like a technical detail of little importance, but the truth is that mastering your cadence allows you to better manage your energy, avoid muscle overload, and maintain a steady pace on all types of terrain.
In the case of road cycling, where long distances and consistency are fundamental, maintaining a stable cadence—generally between 85 and 95 RPM—helps reduce muscle fatigue and optimize cardiovascular efficiency. On the other hand, on mountain bikes, where the terrain is more variable and demanding, cadence can change constantly depending on whether you are climbing a technical trail, riding on flat ground, or descending. Knowing how to adapt it to each situation is essential to maintain control and avoid running out of legs halfway through the route.
High or low? There is no single answer. A high cadence (over 90 RPM) involves less force per pedal stroke but more work for the cardiovascular system, while a low cadence (below 75 RPM) requires more muscle strength and can overload your legs if you’re not prepared. Finding the balance depends on your level, the type of bike you use, and the type of route.
Measuring cadence is simple with a specific sensor, which you can attach to the crank arm or the bottom bracket of your bike. Most cycle computers and GPS watches compatible with ANT+ or Bluetooth sensors already offer this function integrated. Monitoring these data in real time during your rides helps you identify where you are wasting energy and where you can be more efficient.
In summary, improving your cadence will make you more consistent, more resistant, and smarter on the bike . It doesn't matter if you ride on asphalt or face dirt roads: learning to play with your rhythms is one of the keys to enjoying more... and suffering less.
Pedaling cadence, what is it and how is it measured?
Pedaling cadence is defined as the number of times per minute the pedal makes a complete turn. Cadence in cycling is measured in revolutions per minute (rpm) and is a basic measurement used in training all over the world.
Cadence sensor, the measuring device
To accurately know our pedaling cadence, we must have a cadence sensor or meter on our bicycle. It is a small device that is usually installed on the inside of one of the crank arms. The latest generation ones are integrated into the component itself or into the pedals, such as those from the brand Garmin.
This sensor measures the pedal rpm thanks to an electronic accelerometer installed inside it. 
Image: Garmin cadence sensor.[/caption]
There are several types of cadence sensors: some are installed on the crank arm, others are integrated into the pedals, and there are even some that attach to the rear stay.
From the sensor, cadence data can be transmitted via Bluetooth or ANT+ connection to a compatible cycle computer. They can also be transmitted to a mobile phone, through an app. There are free ones.
Why measure your pedaling cadence
Riding a bike while controlling pedaling cadence is advisable for any cyclist, regardless of their level. It is not an issue exclusive to professionals. Here are several reasons to install a cadence meter on your bicycle: 1. You will improve your pace Knowing your cadence will give you a reference on which to make improvements to your pedaling. This way, you will make the most of the energy in each pedal stroke. You will be able to increase or decrease the pace based on the rpm indicated by the cycle computer. Working with objective data, and in real time, is always an advantage for progressing as a cyclist. 2. You will get less tired If you optimize your cadence, you will make better use of the energy you transmit with your pedaling. You will save energy and avoid problems such as sudden drops in performance, the dreaded bonks, etc.
Image: Munbaik - Unsplash
3. You will improve your physical condition This energy saving will allow you to finish your training or ride with less fatigue. This aspect speeds up recovery and ultimately improves fitness in the medium and long term. For this, it is necessary to know how to interpret cadence data. You should know how to move from a slow cadence to an intermediate or fast one, depending on the route and your fitness level. 4. Economical and easy to interpret Acquiring a cadence sensor is not expensive. Starting from 10 euros, you can find reliable devices ready to pair via Bluetooth with an application. You can download it from the main app stores. In addition, its installation is simple and quick. For affordable cadence sensors, we recommend brands such as Taope or the German Sigma. With this latter brand, you can pair them with their mid-range and high-end cycle computers. 
Image: Sigma cadence sensor
Pedaling slowly or quickly, which is better? (low or high cadence)
This is one of the most common questions when talking about pedaling and cadence. We can tell you in advance that there is no definitive answer, just as there is no ideal cadence. The correct pedaling cadence will depend on each cyclist and their fitness level, the type of route or training (beginner, endurance, explosiveness), or the bike mechanics (chosen gearing, weight, etc.). There are many factors to consider, and therefore, cadence must be adapted to them. In any case, we can give you some guidelines so you can adopt your optimal cadence rhythm.
Efficient and effective cadence: what they are and differences
When working with pedaling cadence, there are two clear objectives: finding the efficient cadence and achieving the effective cadence. The efficient cadence is defined as the one in which we use less energy to generate the same watts. The effective cadence is the one with which we can generate more power. To accurately determine your efficient and ideal cadence, you can use a power meter. It is recommended, but not essential. Next, we help you understand and train the three cadence levels you should consider for your preparation.
Cadence levels: low, medium, and high
Establishing some ranges or levels of cadence according to the number of rpm can be a good starting point to interpret the data and determine your efficient and effective cadence.
Low cadence (50 – 70 rpm)
Low cadences are usually always in a range between 50 and 70 rpm. For this, longer or harder gears are used, using the big chainring in combination with medium and small cogs. Riding with low cadences means training aspects such as strength or the technique of pedaling itself. Physically, this type of cadence involves more fibers and muscle groups. In practice, it is also a technical resource for pedaling more efficiently on flat terrain or gentle, well-maintained climbs. Always, of course, with a medium-high fitness level. This cadence requires a high intensity of effort.
Medium cadence (70 – 90 rpm)
In this cadence range, aspects such as endurance or speed are mainly trained. We can say that it is the background cadence, for long distances. The intensity is moderate to work on endurance and high to explore your speed limits.
High cadence (90 – 110 rpm)
Finally, a high pedaling cadence allows you to improve explosiveness, power, and maximum speed. Within this segment, you can pedal at low, medium, and high intensities. 
At low intensities, a short and smooth gear is chosen, which favors recovery or prior warm-up. At medium intensities, power and explosiveness are trained (choosing a medium gear). And at high intensities, maximum speed and power are trained. By moving within this cadence scheme, you will be able to start interpreting the rpm. This will allow you to plan your preparation and train all aspects to improve your general fitness (endurance, explosiveness, and speed). And remember, consistency and planning are the keys to making the most of cadence training.