For decades, cyclists and coaches have debated the “perfect” cadence. Some swear by a grinding 60 rpm, while others emulate the pros with a smooth 90+ rpm spin.
But what if they’re both right—and both wrong?
A groundbreaking 2024 study, “Understanding Optimal Cadence Dynamics,” by Dunst, Hesse, and Ueberschär, has completely flipped the script on how we should think about pedaling rates. By testing professional track cyclists across various intensities, they discovered that your optimal cadence is a moving target that must scale with your metabolic demand.
Here is why you need to rethink your training zones:
- The Sigmoidal Shift: Optimal cadence isn’t flat. It follows an “S-curve,” rising from a sluggish ~45 rpm at very low intensity all the way up to ~85 rpm when you hit your VO₂max.
- Threshold Stepping Stones: The researchers identified clear cadence “step-changes” at key metabolic markers:
- LT1 (Aerobic Base): ~66 rpm
- FATmax: ~76 rpm
- MLSS (Threshold): ~82 rpm
- It’s All About Muscle Fibers: Why does this happen? Different cadences recruit different muscle fibers! Grinding at lower rpms relies on slow-twitch (Type I) fibers. As intensity and cadence rise, your body progressively engages faster, more powerful (and more easily fatigued) Type IIa and IIx fibers.
The Bottom Line: If you are strictly training to wattage but ignoring velocity, you aren’t training the right muscle groups. A 200W effort at 60 rpm has a completely different physiological cost than a 200W effort at 100 rpm.
Want to dive deeper into the data? Check out the full interactive paper below, complete with dynamic charts that break down exactly how your body responds at different speeds.