The best examples of cycling drills for improving cadence

Why cadence matters more than you think

You don’t need to ride like a pro to benefit from better cadence. Cadence is simply how fast you turn the pedals, usually measured in revolutions per minute (rpm). Most recreational riders naturally sit around 70–80 rpm. Many trained riders hover closer to 85–95 rpm, especially on flats and gentle climbs.

Higher, more efficient cadence can:

• Reduce muscle fatigue by shifting more of the work toward your cardiovascular system
• Make it easier to respond to group surges and accelerations
• Help protect your knees and hips by avoiding heavy, grinding gears

Research on cycling performance has found that trained cyclists tend to self-select a higher cadence at race pace compared to beginners, in part because their bodies are better adapted to that quick, repetitive motion. While there’s no single “perfect” cadence for everyone, practicing specific drills helps you find a smoother, more efficient rhythm for your body.

Let’s get into real examples of cycling drills for improving cadence that you can use right away.

Simple warm-up examples of cycling drills for improving cadence

Before you hammer intervals, you can sneak in low-pressure cadence work during your warm-up. These are gentle, beginner-friendly examples of cycling drills for improving cadence that teach your legs to spin faster without stress.

High-cadence spin-ups

Think of spin-ups as turning up the volume knob on your cadence, little by little.

Start at an easy pace on a flat road or trainer, in a light gear. Every minute, increase your cadence by about 5–10 rpm until you reach a fast but controlled spin—usually somewhere between 100 and 120 rpm for most riders. Hold that quick spin for 20–30 seconds, then ease back down to your normal cadence.

Do this two or three times during your warm-up. These spin-ups are a classic example of a cycling drill for improving cadence because they:

• Wake up your neuromuscular system
• Teach you to spin fast without bouncing in the saddle
• Require almost no extra time in your workout

Cadence ladders

A cadence ladder feels like climbing up and down a staircase of leg speed.

Over 8–10 minutes, gradually increase your cadence every minute (for example, 80 → 85 → 90 → 95 → 100 rpm), then step back down. Keep your effort easy to moderate; the focus is on control, not power.

This is one of the best examples of cycling drills for improving cadence for newer riders because it teaches control at different rpm levels. You’ll quickly notice where you start to feel awkward or bouncy—that’s your current “edge,” and the ladder helps push that edge a bit further.

Core workout examples of cycling drills for improving cadence

Once you’re warmed up, you can move into more structured efforts. These examples of cycling drills for improving cadence are great as the main set of a ride, whether you’re training indoors or outside.

Steady-state high-cadence intervals

Pick a comfortable endurance or tempo pace—something you can hold for 10–20 minutes without gasping for air. Within that effort, add short blocks of higher cadence.

For example, during a 20-minute steady ride, alternate 2 minutes at your normal cadence (say, 85 rpm) with 2 minutes at a higher cadence (95–100 rpm) in the same gear or slightly lighter gear. Your heart rate might drift up a bit, but the goal is still smooth spinning, not all-out suffering.

These intervals are a great example of a sustainable cycling drill for improving cadence because they:

• Mimic real-world efforts, like riding in a group or on rolling terrain
• Improve your comfort holding higher cadence for longer
• Build aerobic fitness and efficiency at the same time

Tempo + cadence surges

This one feels like a mini race simulation.

Ride at a solid tempo pace—about 80–90% of your threshold effort—for 10–15 minutes. Every 3 minutes, insert a 30-second cadence surge where you increase your rpm by 10–15 (for example, from 90 up to 105 rpm) without dramatically changing your power.

You’ll feel your breathing pick up during each surge, but you should be able to settle back into tempo afterward. Over time, this drill helps you respond to attacks, hills, or accelerations in real rides without blowing up.

Among the best examples of cycling drills for improving cadence, this one stands out because it teaches you to change gears with your legs, not just with your shifters.

Neuromuscular examples of high-cadence cycling drills

These drills target the “wiring” between your brain and muscles. They’re short, sharp, and focused on technique more than fitness.

Very high-cadence bursts (speed spins)

On a flat road or trainer, shift into an easy gear. Start at your normal cadence, then accelerate your legs quickly for 10–20 seconds, trying to reach the highest cadence you can without bouncing—often 120–140 rpm for trained riders, maybe 110–120 rpm for beginners.

Recover for 2–3 minutes at an easy pace, then repeat four to six times.

These bursts are a textbook example of a cycling drill for improving cadence because they:

• Train your nervous system to fire muscles quickly and in coordination
• Reveal weaknesses in your pedal stroke (you’ll feel dead spots or bouncing)
• Add variety and fun to otherwise steady rides

Single-leg drills (indoors or safe road)

If you ride with clipless pedals and have access to a trainer, single-leg drills can be very effective.

Pedal with one leg clipped in and the other foot resting on a stool or unclipped and out of the way. Spin for 20–30 seconds at a moderate cadence (70–90 rpm), focusing on a smooth, round pedal stroke—pulling back and up as well as pushing down. Switch legs and repeat.

Do a few rounds per leg. If you’re outdoors, you can simulate this by emphasizing one leg at a time for short periods, though it’s easier and safer indoors.

These drills are a powerful example of cycling drills for improving cadence quality, not just speed. They help eliminate dead spots and make high-cadence spinning feel more fluid.

Climbing-focused examples of cycling drills for improving cadence

Most riders naturally grind a lower cadence on climbs. Training yourself to spin a bit faster uphill can pay off in less leg fatigue and smoother pacing.

Seated climbing spins

Find a moderate climb or set your trainer to simulate a steady incline. Stay seated, select a gear that allows you to maintain 80–90 rpm, and ride for 5–10 minutes at a steady effort.

If your natural climbing cadence is closer to 60–70 rpm, this will feel strange at first. Start with shorter blocks and build up. The aim is to teach your body that you can spin on climbs instead of always grinding.

This is a practical, real-world example of a cycling drill for improving cadence that directly translates to hilly routes and events.

Alternating low- and high-cadence climbs

On the same climb (or simulated gradient indoors), alternate 1–2 minutes of lower cadence (60–70 rpm) in a heavier gear with 1–2 minutes of higher cadence (85–95 rpm) in a lighter gear, keeping your overall effort similar.

This contrast helps you:

• Feel the difference in muscle load versus cardiovascular load
• Learn which cadence range feels most sustainable for long climbs
• Develop the ability to change cadence deliberately instead of just reacting

Among real examples of cycling drills for improving cadence, this one stands out for riders who race or ride in hilly areas, because it teaches you to “shift styles” on demand.

Indoor trainer examples of cycling drills for improving cadence

Indoor training has exploded in popularity with platforms like Zwift and TrainerRoad. The controlled environment makes it perfect for cadence work because you don’t have to worry about traffic, wind, or terrain.

ERG-mode cadence focus

If you use a smart trainer in ERG mode, the trainer holds your power constant. That means you can change cadence without your power drifting all over the place.

Pick a moderate power target—say, your endurance or tempo zone—and ride blocks where you change cadence every few minutes: 80 rpm, 90 rpm, 100 rpm, and back down. Because the trainer adjusts resistance to keep power steady, you can focus purely on leg speed and technique.

This is a modern, tech-assisted example of a cycling drill for improving cadence that’s become very popular in 2024–2025 as more riders train indoors.

Structured workouts from training apps

Many training apps now include cadence targets in their workouts. You’ll see sets like “3 minutes at 95–100 rpm, 2 minutes at 85–90 rpm” built right into the session.

You can treat these as ready-made examples of cycling drills for improving cadence. Just be sure you’re not always riding at one extreme. Mix:

• Moderate cadence endurance rides
• Higher-cadence tempo or threshold work
• Short, very high-cadence bursts

This variety helps you build a wide cadence “toolbox” instead of getting locked into a single rhythm.

How to build these cadence drills into your week

Knowing a bunch of examples of cycling drills for improving cadence is great, but the magic happens when you organize them into your regular routine.

Here’s a simple way to slot them in without turning your training upside down:

• On 1–2 easy or endurance rides each week, add warm-up spin-ups or cadence ladders.
• On 1 key workout day, use steady-state high-cadence intervals or tempo + cadence surges as your main set.
• Once a week, add 4–6 very high-cadence bursts near the end of an endurance ride.
• If you ride indoors, dedicate one indoor session to ERG-mode cadence focus or a structured app workout with cadence targets.

Over 4–6 weeks, you should notice:

• Less bouncing at higher rpm
• Easier time staying with fast-spinning groups
• More options on climbs (you can spin or grind, instead of only grinding)

If you have joint issues, especially knee pain, it can be helpful to discuss cadence changes with a healthcare professional or physical therapist. Higher cadence often reduces joint load, but it’s smart to get personalized advice. General cycling and joint health information from sources like Mayo Clinic and NIH can also provide background on how exercise intensity and repetition affect your body.

Technique tips to make cadence drills work better

To get the most from these examples of cycling drills for improving cadence, pay attention to a few technique details:

Relax your upper body. Death-gripping the bars or tensing your shoulders makes bouncing worse at high cadence. Keep a light grip and soft elbows.

Use your core. A stable torso gives your legs a solid platform to spin from. Think about gently tightening your abs, especially during high-cadence efforts.

Breathe rhythmically. Match your breathing to your pedal stroke. This helps you stay relaxed when the rpm climbs.

Watch for saddle bounce. If you’re bouncing, back off the cadence slightly until you can stay stable, then gradually build up again.

Don’t chase a magic number. Studies and coaching wisdom both suggest there’s a wide range of effective cadences. Use these drills to explore and expand your range, not to force yourself into someone else’s “ideal.” For general exercise guidelines, you can also look at CDC physical activity recommendations to understand how cycling fits into overall weekly movement.

FAQ: examples of cycling drills for improving cadence

What are some quick examples of cycling drills for improving cadence I can do in 20–30 minutes?
You can pair a short warm-up with spin-ups, then add 4–6 very high-cadence bursts of 10–20 seconds each, with easy spinning between them. Another fast option is a 15–20 minute steady ride where you alternate 2 minutes at normal cadence with 2 minutes at higher cadence in an easy gear.

Can you give an example of a beginner-friendly cadence workout?
Yes. After a 10-minute easy warm-up, ride 5 minutes at a comfortable pace, then 1 minute at a slightly higher cadence (about 5–10 rpm faster) in a lighter gear. Repeat that 5-minute / 1-minute pattern three or four times, then cool down. Keep the effort light; the focus is on smooth spinning.

How often should I use these examples of cycling drills for improving cadence?
Most riders do well with cadence drills two or three times per week. You don’t need to dedicate whole rides to them—just tuck 10–20 minutes of cadence-focused work into rides you’re already doing.

What if my heart rate spikes when I increase cadence?
That’s normal at first. Higher cadence often feels harder because your cardiovascular system is working more, even if the power is the same. Over a few weeks of regular practice with these examples of cycling drills for improving cadence, your body usually adapts and the same cadence will feel smoother and less stressful.

Is there a health risk to spinning at very high cadence?
For most healthy people, short bouts of high-cadence pedaling in an easy gear are safe, especially if you build up gradually. If you have heart, joint, or balance issues, talk with a healthcare provider before adding intense drills. Resources like WebMD’s exercise overview can help you understand general exercise safety, but they’re not a substitute for personal medical advice.

Do I need a cadence sensor to do these drills?
A cadence sensor helps, but it’s not mandatory. You can count one leg for 15 seconds and multiply by 4 to estimate rpm. Over time, you’ll develop a feel for different cadence ranges even without a device.

If you treat these workouts as experiments instead of rigid rules, you’ll quickly discover which examples of cycling drills for improving cadence make you feel smoother, faster, and more in control on the bike. That’s the real goal: not just spinning faster, but riding better.