All You Should Know About Cycling Cadence [2021]

High Cadence Training

The best example of high cadence efforts are sprints, cyclists are getting to cadence 130-140 during finishes.

Track cyclists are known for extremely high cadence which can get even to 200. At the velodromes, cyclists are using fixed gear bikes (one gear), only thing you can adjust is a cadence.

That is why it is so important to work on “nerve system memory” basically teaching your legs on how to move faster, even if it is at the lowest gear, it still will help you improve your sprints and finishes.

Example of high cadence workout:

• Start with easy 15 min warm-up
• 3 x 1 min – cadence 110 (lowest gear)
• 20 min active ride – 75% of your FTP
• 4 x 2 min – cadence 120 with last 20s maximum cadence, 1 min easy between
• 20 min active ride – 75% of your FTP
• 15 min recovery

Remember to implement those 2 types of workouts to your training plan so you can be a more versatile cyclist. If you have a question leave a comment below. If you find this article useful share it with your friends.