Cadence measures how fast you’re pedaling your bike and controls the intensity of your workout. Many stationary bikes have a cadence monitor so you can keep track of your pedaling speed. Your cadence is measured in revolutions per minute, or rpm, and is controlled by the amount of resistance or workload placed on the bike and how fast you pedal. According to the American Council on Exercise, you can burn 350 to 600-plus calories in a typical 45-minute cycling class, depending on your cadence and bike resistance.
Step 1
Warm up your body with smooth, easy pedaling. Set your resistance control to a low level and aim for a cadence of about 80 to 90 rpm. Pedal at a comfortable pace.
Step 2
Simulate long flat roads by selecting a cadence between 80 and 110 rpm and maintaining that cadence for several minutes. Use lighter resistance for seated flat rides and moderate resistance when you’re pedaling out of the saddle.
Step 3
Add heavier resistance and slow down your cadence to simulate a seated or standing hill climb. Your cadence should be between 60 to 80 rpm. Maintain smooth, even circles when pedaling. If you're struggling to keep your legs moving, your resistance is too high.
Step 4
Create variety in your workout by adding jumps. When performing a jump, move in and out of the saddle with a fluid, controlled movement. Stay within the range of 80 to 110 rpm when performing this riding technique.
Step 5
Rev up your heart rate with sprints lasting no more than 30 seconds. Sprints involve fast, all-out pedaling up to 110 rpm with medium resistance on the bike.
Step 6
Wrap up your ride with a cool down. Maintain light resistance and pedal at a comfortable pace, aiming for a cadence of 80 to 90 rpm. Gently stretch your upper and lower body at the end of your ride.
Tips and Warnings
- If you’re new to indoor cycling, ask your instructor to help you set up your bike. Proper bike set up will reduce your chance of injury and help you ride more efficiently. If you don’t have a cadence monitor on your bike, you can estimate your rpm by counting the number of times one knee rotates up in 10 seconds and multiplying it by six.
- When setting up your bike, make sure the adjustment pins for the handlebars and seat height are clicked firmly in the appropriate slot and all screws are tightened. Slide the fore/aft seat slider to the proper position and tighten it so it’s securely attached. Avoid combinations of very low cadence/high resistance and high cadence/low resistance. They can put extreme stress on hip and knee joints, increasing the chance of injury. If your legs get bogged down, lighten the resistance so you can keep a smooth, fluid pace. If you’re bouncing in the saddle, your cadence may be too high. Add some resistance to slow your pedaling speed.
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