Cat Kom and Bethany are here to give a you quick guide to cadence ranges for indoor cycling classes.

Pedal speed or cadence in cycling is measured in revolutions per minute. For example, a cadence of 80 RPM indicates that one pedal makes a complete revolution 80 times in one minute. Monitor your cadence by checking on your computer display on your Spin bike! If you don’t have one you can manually by turning on a timer and tracking how many times your right pedal comes over the top in a 1 minute period.

Now…what’s the perfect cadence range?
To simulate a climb the range should be 60-80 RPMs. A minimum of 60 RPMs is really for safety reasons, because anything under 60 can place too much stress on the knee and hip joints. Jerking, twisting and throwing your body into unnatural positions is a symptom of over-doing your resistance load.

Although flat roads are tougher to simulate in a Spinning class, the cadence range best suited to try is 80-110 RPM. These cadences are based on realistic roads so when cycling on a flat surface, add some resistance to chronicle the challenges faced on the road like headwinds and road friction. If you are bouncing in the saddle under or over 110 RPM, that signals you’re not in control of your pedal stroke. Add some gear and stop spinning your wheels.

With this quick RPM guide, you can create realistic and tangible goals, keep a steady pace and know your limits during your next cycling class!

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