How to Develop a Faster Cadence, Part 1: Why Cadence Matters

When designing profiles for your cycling classes, one of the most important elements to consider is the intensity you guide your riders to achieve. From a power-output perspective, intensity on a bike is composed of two factors: resistance (to simulate gear, elevation, or obstacles like headwinds) and cadence, measured in rpm.

As a companion to our series on coaching riders to add sufficient resistance, this series explores the other half of the intensity equation: cadence, specifically higher-cadence pedaling, and why it matters in the cycling studio—even for those who don’t ride outdoors. Outdoor cyclists are generally advised to select a higher cadence with a lower gear, particularly when climbing. On flat roads, this is easier because there’s more gear range. On a climb, gravity “steals” many gears, leaving only a few lower options. One challenge is running into your lowest gear—there’s no way to go lower! It’s a “yikes” moment for some riders, and if the intensity is too high, the only choice is to slow the cadence. Indoors, we don’t face this limitation—there’s always a lower-resistance option, which allows us to train cadence safely.

High-cadence pedaling, often referred to in cycling as spinning, is less mechanically stressful on the body. On the other hand, pedaling a bigger gear at a lower cadence, or mashing, can generate short-term power but, when sustained, often leads to jerky pedaling and quicker fatigue, and can cause discomfort or injury for riders still developing leg strength or with joint limitations. Simply deciding to pedal faster doesn’t always come easily; even outdoors, riders may be limited by available gears. The good news is that higher cadence can be trained, and indoor cycling offers a controlled environment to improve the upper end of a rider’s cadence range through focused, structured practice.

Indoor Cycling Challenges

Indoors, we face a different problem: some classes see cadences over 110, 120, or even 130 rpm. At first glance, these “roadrunner legs” might look impressive—but most riders spin this fast only because the flywheel and momentum do the work, with very little resistance. Outdoors, pedaling that fast in a light gear would barely move you forward—so slowly that even a child on a tricycle could pass you. Indoors, the visual feedback of how little you’re actually moving forward is missing, so riders may think they’re generating great speed and fitness gains when, in reality, their pedaling is producing very little power.

When resistance is too low, power output drops dramatically—there’s not enough muscular load to build strength or burn meaningful calories, and technique can quickly deteriorate. Pedaling at extreme cadences with poor form offers little to no neuromuscular benefit and can sometimes cause discomfort or strain. It’s like taking the chain off your outdoor bike: your legs spin freely, but the bike doesn’t move—no real work is being done.

Why High Cadence Matters Indoors

For the purposes of this discussion, a reasonable high-cadence ceiling is around 110 rpm, allowing only brief surges beyond that, such as at the start of a sprint or attack. Most reputable indoor cycling programs adhere to this ceiling. In my own classes and ICA profiles, I rarely ask riders to pedal faster than 105 rpm. Of course, someone who struggles to maintain good form at 85 rpm shouldn’t pedal for sustained periods at 100–110 rpm. They benefit more from gradually increasing their sustainable cadence into the 90s while incorporating occasional brief surges into higher cadences.

When done properly—with adequate resistance and good form—higher-cadence pedaling develops smoother, more efficient movement patterns and improves cardiovascular conditioning. It can also enhance endurance, help riders recover faster between efforts, and promote better neuromuscular coordination. Over time, as riders become more skilled and efficient, they can sustain higher power outputs at faster leg speeds with less strain on the muscles.

A useful concept to frame this training is something I refer to as the cadence threshold—the upper limit of comfortable leg speed and control for a rider. This ceiling of cadence comfort isn’t related to functional threshold power or lactate threshold but rather to experience, efficiency, and even muscle fiber type. Through progressive, structured training, instructors can help riders gradually raise their cadence threshold—for example, becoming comfortable in the mid-90s rpm range instead of the high 80s. As cadence efficiency improves, riders can sustain faster pedaling without undue fatigue or heart-rate spikes.

Even for non-outdoor cyclists, training a smooth, efficient higher cadence offers multiple benefits. It helps riders last longer in the saddle, improves functional threshold power (FTP), and, when combined with gains in muscular endurance, can raise total average power output—sometimes substantially. As riders develop efficiency and extend their endurance, their overall work capacity increases, allowing them to sustain faster leg speeds longer. While calorie burn shouldn’t be the focus, it can be a natural by-product of improved aerobic efficiency and sustainable power.

Pedaling as a Skill: Muscle Fibers and Cadence

Muscles are made up of different fiber types that influence how we move and sustain effort. Broadly speaking, slow-twitch fibers are built for endurance—they contract more slowly, resist fatigue, and excel at sustained efforts. Fast-twitch fibers, in contrast, generate more force and speed but fatigue quickly. Everyone has a mix of both, and the proportion of each helps determine natural strengths and comfort zones for different types of cycling effort.

Pedaling quickly is a skill that takes time to develop—it doesn’t come naturally to everyone. Riders with a higher proportion of slow-twitch fibers and a well-developed neuromuscular system often find sustained higher cadences easier to maintain. In contrast, those with more fast-twitch fibers may generate high power at high cadence for short bursts, such as sprints or attacks, but they often feel more comfortable sustaining power at lower cadence with higher resistance. That said, even these riders can benefit from training at a higher cadence. Gradually practicing smoother, faster pedal strokes improves efficiency, cardiovascular endurance, and overall neuromuscular coordination—helping them expand their sustainable cadence range and gain fitness benefits that would otherwise be missed.

Slow-twitch fibers are fatigue-resistant, can keep working steadily for long periods, and are highly effective at supporting endurance efforts. Think of these as the “Energizer Bunny” of muscle fibers—they keep going and going, resisting fatigue and supporting sustained work. And that’s exactly why we focus on helping riders develop a higher cadence: to tap into these endurance-friendly fibers and keep their legs turning efficiently for longer.

The proportion of slow- and fast-twitch fibers in our muscles is largely genetically determined, which helps explain why some people naturally gravitate toward endurance versus sprinting. On average, humans have roughly a 50/50 split in muscles used for movement. Research shows that aerobic training can induce adaptations in a subset of fast-twitch fibers, making them more like slow-twitch fibers—more fatigue-resistant and better suited for endurance work. These changes are modest—possibly around 10% in hybrid fibers—and tend to revert if training stops, so continued practice is necessary.

Heart Rate Considerations

As we focus on pedal mechanics, leg speed, and smoothness, it’s important to understand how high cadence affects the cardiovascular system. High-cadence pedaling often feels harder than lower-cadence, higher-resistance work, even when power output is the same. Riders may start to feel breathless when they reach the upper limit of their personal cadence threshold, even if the intensity is below FTP or lactate threshold. This sensation can feel out of control—a different kind of “hard” than pushing against high resistance—and some riders naturally resist it.

As riders practice and improve efficiency at higher cadences, they gradually raise their cadence threshold. Over time, pedaling becomes smoother, neuromuscular coordination improves, and the cardiovascular response moderates, allowing riders to sustain faster cadences comfortably. Structured, progressive training expands the range of leg speeds a rider can handle, enabling them to reap the fitness benefits of high-cadence work while minimizing fatigue or discomfort.

Improving Cadence: Practical Training

Developing higher cadence takes focused, structured practice. A simple way to start is during the first song after the warm-up: incorporate short 30- to 40-second accelerations that gently push riders toward the upper range of their cadence threshold while maintaining proper form. In addition to building skill, these early efforts wake up the legs, reinforce neuromuscular coordination, and prepare riders for the workout ahead.

Throughout the class, instructors can include one or two songs devoted to high-cadence work with sufficient resistance to challenge cardiovascular endurance while maintaining smooth pedaling. Technique drills—such as focusing on a quiet pedal stroke and keeping hips stable—help riders become more efficient. Even riders who initially struggle with mid-90s rpm can, with consistent practice, raise their cadence threshold, improve overall efficiency, and gain the fitness benefits of high-cadence training without undue fatigue or discomfort.

Next Steps:

In part 2, I’ll provide four considerations for training leg speed. COMING SOON!

In part 3, I’ll dive deeper into drills that improve high-cadence skills and link six profiles designed to help riders improve their leg speed; some will educate them on the physiology of cadence.

Part 4 will be a collection of coaching cues for relaxed, high-cadence pedaling.

Part 5 will feature a video with several tips on improving higher cadence.

Reminder: Don’t miss our in-depth series on How to Coach Resistance, where you’ll learn how to guide riders to apply the right amount of resistance to achieve the training results you’re targeting. Remember, cadence and resistance work together to determine power output.