Cadence (Running and Cycling)
Cadence is the rate of repetitive movement in a workout — steps per minute (spm) in running, revolutions per minute (rpm) in cycling.
Running cadence
The 180 spm guideline: Jack Daniels’ research found that elite distance runners typically run at 180 steps per minute or higher. This observation became widely cited as a target cadence.
What the research actually shows: the 180 spm average from Daniels’ original observation was at racing intensity. At easy/Zone 2 paces, even elite runners may run at 160-170 spm. The “180 spm” guideline is a useful directional target, not a universal prescription.
Why higher cadence can reduce injury risk: a shorter stride with higher cadence typically reduces ground impact force and overstriding (foot landing well ahead of the centre of mass). Overstriding creates a braking force on each stride and is associated with higher ground reaction forces and running-related injury risk.
How to measure your cadence: most GPS watches (Garmin, Apple Watch, Polar) measure cadence automatically via accelerometer during running. Garmin watches display it in real time; the data is available in post-run analysis on Garmin Connect and Strava.
How to improve cadence: a 5-10% increase in cadence is a typical target for runners with low cadence (<160 spm at easy pace). Metronome apps or running playlists at 160-180 BPM can help reinforce the target rate. Don’t increase cadence dramatically all at once - the adjustment changes loading patterns on the calves and Achilles, which need adaptation time.
Normal ranges:
- Beginner easy pace: 150-165 spm
- Experienced runner easy pace: 165-175 spm
- Race pace (5K-10K): 175-185 spm
- Elite marathon pace: 180-192 spm
Cycling cadence
The 80-100 rpm recommendation: research on cycling efficiency and muscular fatigue supports a pedalling cadence of approximately 80-100 rpm for sustained aerobic efforts. This range minimises the rate of muscular fatigue relative to cardiovascular stress.
Why cadence matters in cycling: lower cadence (high force, low rpm — “grinding”) is more fatiguing to the muscles. Higher cadence (low force, high rpm — “spinning”) shifts more load to the cardiovascular system. The 80-100 rpm range balances these to produce power with maximum efficiency.
Tour de France riders: elite road cyclists often ride at 90-100+ rpm. Lance Armstrong notably favoured very high cadences (100-110 rpm). This approach is cardiovascular-first, preserving leg muscle for efforts when it matters.
How to track cycling cadence: requires a cadence sensor (a magnet-based or accelerometer sensor on the crank arm). Most modern smart trainers measure cadence directly. Some GPS watches estimate cadence from accelerometer data — less accurate than a dedicated sensor. Garmin, Wahoo, and Stages cycling computers all display cadence in real time.
Cadence in app tracking
Strava: displays average cadence in run and ride summaries. Premium members can see cadence by zone distribution.
Garmin Connect: provides detailed cadence analysis including peak cadence, average cadence, and cadence at different points in the run. The “Running Dynamics” feature (requires compatible HR strap or Garmin watch) adds ground contact time and vertical oscillation alongside cadence.
Apple Watch + Fitness+: cadence is tracked and shown in post-workout summary for runs. Not displayed in real time without a third-party watch face. Less detailed cadence analysis than Garmin.
TrainingPeaks / Strava segments: cycling cadence is included in TrainingPeaks performance management chart analysis for cyclists serious about power-based training.