5 Reasons Why Pro Cyclists Ride at 90 RPM (And Should You Do It Too?)

Photo by Quino Al on Unsplash

You’re riding at 75 RPM, feeling fine, maybe even smug. Then you glance at the pros. Their legs spin like they’re auditioning for a washing machine commercial.

You think, Do they know something I don’t? Spoiler: they do.

Let’s dive into why 90 RPM isn’t just a number—it’s a way of life.


1. 90 RPM Reduces Muscle Fatigue

Here’s a more detailed version of the paragraph:

Low cadence is like lifting heavy weights. It might feel powerful at first, even satisfying as your legs churn out torque like pistons.

But over time, that grind wears you down. At 60 RPM, every pedal stroke becomes a monumental effort, forcing your muscles to bear the brunt of the workload.

Fatigue creeps in, and your legs start screaming for mercy. Shift that up to 90 RPM, though, and everything changes.

Each pedal stroke becomes lighter, more efficient, with the load spread out. Your muscles relax their death grip on the effort, handing some of the job over to your cardiovascular system, which can handle longer stretches of steady work without giving out. Suddenly, you’re not grinding—you’re gliding.

Table 1: Cadence vs Muscle Fatigue

Cadence (RPM)Effort Per StrokeMuscle Fatigue (Scale 1-10)Sustainability
60-70High8Low
75-85Moderate5Moderate
90+Low3High

In short: pros spin at 90 RPM to survive. They don’t want legs screaming help me, please 20 miles in.


2. Better Energy Efficiency

Ever notice how runners with smooth, fluid strides seem to outlast those who pound the pavement with every step?

The principle is the same on a bike. At 90 RPM, your pedal strokes flow effortlessly, allowing you to burn fuel more efficiently.

And this isn’t just anecdotal; the science backs it up. Professional cyclists, who regularly push massive watts, tend to ride at an optimized cadence around 90 RPM, where they can balance power output and endurance.

Studies show this cadence is a sweet spot for efficiency, allowing them to perform at high levels without depleting their muscle reserves too quickly.

Contrast this with amateur riders who often grind away at 70 RPM or lower. They may start strong, but the extra strain catches up quickly, leaving them fatigued and hitting the wall far sooner. High cadence isn’t just smoother—it’s smarter.


3. It’s Easier on Your Joints

Think of low cadence like hammering nails, over and over again. Except this time, your knees are the nails. Every pedal stroke at 60 RPM is a heavy blow, a grind that doesn’t just push you forward—it pushes your joints closer to their breaking point.

Your knees groan under the pressure, your hips join the chorus, and if joints could scream, they’d be howling. Sure, it feels powerful in the moment, like you’re really digging in, but power without finesse is destruction in slow motion.

At 90 RPM, it’s a different story. The force per stroke eases up. Each pedal stroke becomes a negotiation rather than a war, and your knees finally get a break. Your hips relax into the rhythm, the kind that feels like music rather than noise. It’s not just cycling—it’s self-preservation disguised as efficiency.

Imagine your joints whispering, “Thank you for not ruining us.” They’ve been with you through years of bad decisions and questionable rides, but this? This is mercy. A higher cadence is more than a number on a bike computer; it’s the difference between a body that lasts and one that’s spent too soon.

So spin those cranks a little faster. Treat your knees like something you want to keep, not something you’re okay sacrificing to the gods of grinding. Because at 90 RPM, you’re not just riding—you’re taking care of the only machine that really matters.


4. It Builds Aerobic Capacity

There’s an old saying: Low cadence builds your legs; high cadence builds your lungs. At 90 RPM, your cardiovascular system does more work, which trains your aerobic engine. The pros aren’t just fit; they’re lung-powered machines.

Want to build your FTP (Functional Threshold Power)? Higher cadence is a great place to start. After all, no one ever complained about being too fit.


5. Pro Cadence = Pro Speed

Speed and cadence—they’re lovers in a storm. The faster you go, the quicker those pedals need to dance. Pros know this gospel by heart, spinning 90–100 RPM like it’s the meaning of life. In sprints, they push past 120 RPM, legs moving so fast they blur, tearing through the air like it owes them an apology.

But here’s the kicker—high cadence doesn’t just look fast. It makes fast. You want a better average speed? Start spinning. At 90 RPM, your legs stop fighting the bike and start flowing with it. Every pedal stroke is smaller, lighter, less like hauling bricks and more like whispering to the asphalt. Your muscles stop burning out so quick. Your lungs take the load. Suddenly, you’re going faster without feeling like you’re dying for it.

Science doesn’t lie, not that you need it to. A higher cadence keeps the drag low, spreads the work out, and lets you hold that sweet, steady pace longer. You’re not grinding down hills or burning out on flats anymore—you’re gliding. And the more you stay in that rhythm, the higher your average speed climbs.

So, you want to ride like the wind? Stop stomping and start spinning. High cadence is the cheat code to faster, smoother, better rides. It’s not just a trick; it’s a revelation. Find it, and you’ll stop surviving the ride and start owning it.

Table 2: Speed vs Cadence Correlation

Speed (MPH)Average Cadence (RPM)Energy BurnedPerceived Effort
<1560-70HighModerate
15-2075-85ModerateModerate
20+90+LowLow

Time for a conclusion…

So, should you aim for 90 RPM?

Yes. But also no.

It’s not about 90 RPM as a magical number. It’s about efficiency, sustainability, and feeling right on the bike. If 90 RPM clicks for you, great—roll with it. If it doesn’t, maybe you’re the 80 RPM guy. Or maybe you’re out there grinding hills at 70 RPM with the intensity of a caffeinated mountain goat.

Cycling isn’t about copying the pros; it’s about finding your rhythm, literally. Just don’t ignore the science. Your legs, lungs, and joints deserve better than a random grind.

Now, go spin. Or don’t. But know this: whether you’re riding at 90 RPM or marching to the beat of your own crankset, the key is simple—keep pedaling.

And hey, if you still feel like a hamster at 90 RPM? Maybe you are. But you’re the fastest hamster on the block. 🐹

Danny G.


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