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Cadence Calculator

Calculate your cadence and total pedal strokes while cycling

rpm
minutter
๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calculate your cadence

Cadence is the number of pedal strokes per minute (rpm) and is an important factor for efficient cycling. Our cadence calculator helps you calculate your total pedal strokes and assess whether your cadence is optimal.

What is optimal cadence?

The optimal cadence for most cyclists is between 80-100 rpm. Professional cyclists typically maintain 90-100 rpm, while recreational cyclists often ride at 60-80 rpm. A higher cadence stresses muscles less and is gentler on knees, while a low cadence requires more muscle force per revolution.

Cadence and efficiency

Research shows that a cadence around 90 rpm provides the best balance between muscle load and cardiovascular load for trained cyclists. Beginners often feel more comfortable at 70-80 rpm and can gradually increase cadence over time. A consistent cadence is more important than hitting a specific number.

How to improve your cadence

To increase your cadence, do specific cadence intervals: ride 5 minutes at your normal cadence, then 2 minutes at 10-15 rpm higher. Repeat 4-6 times. Over time, the higher cadence will feel natural. Use a cadence sensor on your bike for accurate measurement.

Frequently Asked Questions

What happens if my cadence is too low?

A cadence below 60 rpm causes greater stress on muscles and joints, especially the knees. It requires more force per pedal stroke, which can lead to fatigue faster and increase the risk of knee injuries. Low cadence is acceptable when climbing hills where it may be necessary.

What is the best cadence for climbing hills?

When climbing, cadence naturally drops to 60-80 rpm for most cyclists. Professional cyclists try to maintain 80-90 rpm even on climbs. The key is finding a sustainable cadence โ€“ too high can drain energy quickly while too low overloads muscles.

Does cadence affect calorie burn?

Cadence has a limited effect on calorie burn at the same watt output. A higher cadence slightly increases heart rate and may result in marginally higher calorie consumption. Overall power (watts) and time are far more important for calorie burn than cadence alone.

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