Cadence Training
Cadence Training
The secret to more successful indoor cycling classes and workouts
In cycling, cadence refers to how rapidly the cranks are turned or the rhythm of the pedal stroke; often referred to as RPM (revolutions per minute).
In cadence training, the class uses the key measurements of resistance, cadence, and heart rate. Participants can choose their own resistance and cadence speed - according to their own fitness levels as shown in the examples below. This form of measurement allows instructors to design riding profiles related to cadence and helps riders easily determine the pedal speed change and be successful.
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Resistance Used | |
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Cadence (RPM) |
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Heart Rate Zone (Max HR) |
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Rate of Personal Exertion |
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Experience | |
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Light | |
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70-90 | |
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50%-60% | |
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3-4 | |
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Easy | |
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Light | |
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90-110 | |
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60%-70% | |
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5 | |
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Comfortable | |
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Light | |
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110-135 | |
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70%-85% | |
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6+ | |
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Challenging | |
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Moderate | |
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70-90 | |
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65%-75% | |
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5-6 | |
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Challenging | |
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Moderate | |
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90-110 | |
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75%-85% | |
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6-7 | |
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Pushing the pace | |
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Moderate | |
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110+ | |
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85%-100% | |
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7-10 | |
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Very Hard | |
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Heavy | |
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50-60 | |
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70%-80% | |
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6-7 | |
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Hard | |
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Heavy | |
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60-80 | |
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80%-90% | |
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7-9 | |
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Very Hard | |
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Heavy | |
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80+ | |
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90%-100% | |
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9-10 | |
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Maximal | |