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CADENCE (RPM)
An important component of efficient pedaling is cadence. Cadence is the number of pedal strokes
that are completed in one minute. This is called RPM (revolutions per minute). A class should include
a combination of slow, moderate and fast cadences at various resistances.
CADENCE RANGES
INSTRUCTING WITH GEARS
Finding the correct gears to meet the rider’s workout needs requires an individualized approach.
Ideally, each rider should gauge his or her personal intensity based on individual exercise goals at
specific points throughout the workout. The Keiser indoor cycle is based on 24 gears and goes from
gear 1 (lightest) to gear 24 (hardest). For those riders who prefer specific numbers, the following gear
ranges are recommended. Note that these are suggested ranges. Remind riders to establish gears
based on their current fitness level, goals and ability. It is important to always cue gear ranges and
not “exact” gears. For example, some riders may warm up at gear 5 and some may prefer gear 10.
Therefore, a range will cover all riders and their varied abilities.
GEAR RANGES
SLOW
MODERATE
FAST
60
—
80
RPM
80
—
100
RPM
100
—
110
RPM
1
—
5
Introduction
(prior to class starting)
5
—
10
Warm-Up
8
—
12
Easy Flat
10
—
14
Hard Flat
12
—
16
Easy Climb
14
—
18
Hard Climb
16
—
24
Very Hard Climb
TECHNICAL
ASPECTS