Experts use a couple of different measurements for ideal cycling speed, neither of which describes speed in terms of miles or km per hour. The Real Ryder stationary bike website uses pedal rotations per minute. The Mayo Clinic and Richard Rafoth, M.D., of Cycling Performance Tips express optimal exercise intensity with target and maximum heart rates. Some cyclists and trainers use VO2 max percentages, which measure the volume of your oxygen intake, but the average person doesn't have access to the right measuring equipment.
Benefits
Pedaling at around 60 revolutions per minute, or RPM, with an appropriate level of resistance on the pedals, simulates difficult hill climbing and builds leg strength, and pedaling at 90 RPM and above improves your pedaling speed. According to the Real Ryder blog, 80 to 85 RPM is the most energy efficient cadence, but to build muscle or endurance, you'll need to vary from this. Richard Rafoth recommends you pedal at a speed that gets you to 70 to 85 percent of your maximum heart rate, or MHR, to improve your aerobic conditioning and endurance. Pedaling above 85 percent of your MHR improves speed and strength.
Solution
Obtain a monitor that measures heart rate, RPMs or both. This will free up your concentration for pedaling rather than taking your pulse or counting the pedal rotations of your cadence. Most stationary bikes are equipped with a monitor that will measure heart rate and RPM, but you can also purchase separate measurement devices.
Calculation
Determine your target heart rate by using an online calculator such as that provided by the Mayo Clinic. You can also calculate a rough MHR by subtracting your age from 220. Determine the lower end of your target heart rate by multiplying the MHR by 0.7 and the higher end by multiplying the MHR by 0.85.
Warning
If you're not fit or you're about to begin an exercise program, the Mayo Clinic recommends you aim for 40 to 50 percent of your MHR during exercise. As you get more fit, increase this percentage. If you have an irregular heart rhythm or take medication that affects your heart rate, consult your doctor before beginning an exercise program.
Expert Insight
Use interval training and vary the intensity of your workouts for best results. The training plan for serious cyclists recommended by Richard Rafoth calls for three types of workouts. Ride one or two days a week with a top target heart rate of 70 to 85 percent of MHR, one or two days with a top heart rate of about 90 to 95 percent of MHR and one or two days of interval sessions. In interval sessions, warm up for 12 to 15 minutes. Do four to five sets of one to two minutes pedaling at more than 100 RPM followed by two to three minute slower recovery periods. Cool down for 10 to 15 minutes.
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