What is the most efficient pedalling cadence for cyclists

In this article we discuss the important of correct pedalling cadence. In June 1999 an article was released in the European Journal of Applied Physiology and Occupational Physiology after a study was performed to determine the influence of pedalling rate on cycling efficiency in road cyclists.

Here are the results:

"Seven competitive road cyclists participated in the study. Four separate experimental sessions were used to determine oxygen uptake (VO₂) and carbon dioxide output (VCO₂) at six exercise intensities that elicited a VO₂ equivalent to 54, 63, 73, 80, 87 and 93% of maximum VO₂ (VO_2max). Exercise intensities were administered in random order, separated by rest periods of 3–5 min; four pedalling frequencies (60, 80, 100 and 120 rpm) were randomly tested per intensity. The oxygen cost of cycling was always lower when the exercise was performed at 60 rpm. At each exercise intensity, VO₂ showed a parabolic dependence on pedalling rate (r = 0.99–1, all P < 0.01) with a curvature that flattened as intensity increased. Likewise, the relationship between power output and gross efficiency (GE) was also best fitted to a parabola (r = 0.94–1, all P < 0.05).

Regardless of pedalling rate, GE improved with increasing exercise intensity (P < 0.001). Conversely, GE worsened with pedalling rate (P < 0.001). Interestingly, the effect of pedalling cadence on GE decreased as a linear function of power output (r = 0.98, n = 6, P < 0.001). Similar delta efficiency (DE) values were obtained regardless of pedalling rate [21.5 (0.8), 22.3 (1.2), 22.6 (0.6) and 23.9 (1.0)%, for the 60, 80, 100 and 120 rpm, mean (SEM) respectively].

However, in contrast to GE, DE increased as a linear function of pedalling rate (r = 0.98, P < 0.05). The rate at which pulmonary ventilation increased was accentuated for the highest pedalling rate (P 0.05), even after accounting for differences in exercise intensity and VO₂ (P < 0.05). Pedalling rate per se did not have any influence on heart rate which, in turn, increased linearly with VO₂.

These results may help us to understand why competitive cyclists often pedal at cadences of 90–105 rpm to sustain a high power output during prolonged exercise."

Ref: http://www.springerlink.com/content/w01lh456m74q6nwg/

Here is a table of some interesting data on the world hour record. It's a slide that I love bringing up in my coaching seminars.

While speed, crank length and gear have changes the cadence has remain around 100 RPM.

While this information is not ground breaking it does prove what cyclists and coached have known for years. Cadences around 100 RPM are optimal for road cyclists. It is also the preferred cadence for endurance and recreational cyclists to ensure that they ride as efficiently as possible.