Cadence
Sources and review status
Review pending — this text hasn’t been signed off by a reviewer yet.
See this lesson’s sources0% read · 2 min left
Cadence is movement rate — steps/min running, rpm cycling, strokes/min rowing or swimming — a form and efficiency signal that complements pace and power.
Detail
Cadence is how many cycles of movement you complete per minute:
- Running — steps per minute (spm). A frequently cited reference is ~170–180 spm for efficient running, though optimal cadence varies with height, speed, and individual mechanics. Raising a very low cadence can reduce overstriding and impact load.
- Cycling — pedal revolutions per minute (rpm); many riders self-select ~80–100 rpm.
- Rowing / swimming — strokes per minute.
In the data layer, cadence pairs with speed/pace and power to describe how output was
produced. For a cyclist, power = torque × cadence, so the same watts can come from grindy
low-cadence or spinny high-cadence pedaling — useful for fatigue and muscular-vs-cardiac load
analysis. For runners, cadence plus pace gives stride length (pace-derived speed ÷ cadence), and tracking cadence at a fixed pace can flag form drift as fatigue sets in.
Cadence is a form metric, not an intensity metric — don't treat a higher cadence as harder training. Use it to refine technique and to interpret efficiency trends (see Cardio Efficiency (Pace/Power at HR)).
Key facts
- Cadence = movement cycles/min: spm (run), rpm (bike), strokes/min (row/swim).
- Running reference often ~170–180 spm (individual-dependent).
- Cycling self-selected often ~80–100 rpm.
- Cycling: power = torque × cadence; same watts, different muscular load.
- Running: cadence + pace → stride length; flags fatigue-driven form drift.
Connections
- Pace, Speed, and Distance — cadence + pace yields stride length.
- Power and FTP — cadence and torque jointly produce cycling power.
- Cardio Efficiency (Pace/Power at HR) — cadence helps interpret efficiency changes.
- What to Log for Cardio — cadence is a form field in the cardio log.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.