Why Cadence Matters in Spin Class

Cadence, measured in revolutions per minute (RPM), is one of the most important metrics to pay attention to during your indoor cycling workout.

What Is the Right Cadence
Most spin instructors recommend staying between 60-110 RPM depending on the workout segment. Flat road simulations typically call for 80-100 RPM, while climbs drop to 60-80 RPM with higher resistance.

Why It Matters
Pedaling too slowly with heavy resistance stresses your joints. Spinning too fast with no resistance wastes energy and provides minimal training benefit. Finding the sweet spot maximizes both cardiovascular and muscular development.

Building Awareness
Many modern spin bikes display cadence on the console. If yours does not, count your pedal strokes for 15 seconds and multiply by four. Practice until maintaining target cadences becomes second nature.

Cadence Drills
Incorporate cadence drills into your training. Alternate between high-cadence intervals at low resistance and low-cadence climbs. This variety improves your pedaling efficiency and overall power output.

Mastering cadence control separates casual riders from serious cyclists.