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Convert between cadence, gearing and speed for any wheel size.
Cycling cadence is the rate of pedaling measured in revolutions per minute (RPM). Combined with gear ratio and wheel size, it determines your riding speed.
| Type | RPM | Use |
|---|---|---|
| Recovery / Easy | 60 to 70 | Warm up, cool down |
| Endurance | 80 to 90 | Long steady rides |
| Tempo | 85 to 95 | Sustained effort training |
| Threshold | 90 to 100 | FTP intervals |
| Sprint | 100 to 120+ | Short bursts, sprints |
Formula
Speed (km/h) = (Cadence × Gear Ratio × Wheel Circumference × 60) ÷ 1000Cadence = Pedal revolutions per minute (RPM)
Gear Ratio = Front chainring teeth ÷ rear cog teeth
Wheel Circumference = Distance the wheel travels in one rotation (meters)
Worked Example
90 RPM, 50T chainring, 17T cog, 2.1m wheel
Did you know? Lance Armstrong popularized high-cadence cycling (100-110 RPM), and research from the European Journal of Applied Physiology confirms that cadences of 90-100 RPM reduce muscle glycogen depletion during prolonged cycling compared to 60-70 RPM.
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