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CADENCE TRAINING
Defi nition of Cadence
How rapidly the cranks are rotated or the rhythm of the ped-
al stroke; oft en referred to as RPM (revolutions per minute).
Concepts using Cadence for training
You can choose the goal of your workout in relation to
Resistance, Cadence, and Heart Rate . Th
e intensity of your
workout is aff ected by pedal speed change and the resistance
applied. Th
is is quantifi ed as RPE - Relative Perceived Ex-
certion)
Resistance
Cadence
Heart Rate
RPE
Feeling
Used
Light
RPM 50-70
35%-50% MHR
1-2
Very easy
Light
RPM 70-90
50%-60% MHR
3-4
Easy
Light
RPM 90-100
60%-70% MHR
5
Steady;
comfortable
Light
RPM 100-135
70%-85% MHR
6+
Challenging
Moderate
RPM 50-70
55%-65% MHR
4-5
Somewhat
hard
Moderate
RPM 70-90
65%-75% MHR
5-6
Challenging,
steady
Moderate
RPM 90-100
75%-85% MHR
6-7
Hard!
Moderate
RPM 100+ 85%-100% MHR
7-10
Very hard;
chasing
Heavy
RPM 50-60
70%-80% MHR
6-7
Hard; talking
is hard
Heavy
RPM 60-70
80%-85% MHR
7-8
Very hard;
pushing
Heavy
RPM 70-80
85%-90% MHR
8-9
Very Hard!!
Heavy
RPM 80+
90%-100% MHR
9-10
Maximal
