What I Learned from Training at High Cadence

This spring, I decided to try something different: training at high cadence. My motivation was simple. I’d read that spinning faster could be gentler on the knees than grinding at low cadence. With four knee surgeries behind me and cartilage damage in both joints, I was curious if it might help.

It didn’t feel natural at first, but with time it turned into one of the most rewarding changes I’ve made in my training.

The Awkward Start

The first rides were strange. My heart rate shot up, I bounced on the saddle, and coordination felt impossible. But I stuck with it. Slowly, my body adapted, and now spinning fast feels natural even during hard efforts, climbs, and FTP tests.

What I’ve Noticed from High Cadence Training

My natural cadence increased

On regular rides, I used to sit around 82 rpm. Now, most rides average closer to 90 even in the mountains. On dedicated high-cadence sessions, I hold 100 rpm. For context, I live in a mountainous area with virtually no flat rides, so this shift felt significant.

Heart rate goes up (at first)

Pushing above my natural rhythm sent my heart rate soaring. Over time, it came down, and now my body handles higher cadence with much more efficiency.

Pure cadence work is fatiguing

These sessions left me tired in a different way. The cardiovascular system does most of the heavy lifting, so it’s a fatigue you shouldn’t underestimate when planning training.

Low cadence still matters

Grinding work has its place it builds muscle strength and raw power. Gym sessions and low cadence intervals are still essential.

Balance is best

The biggest lesson: combine both. High cadence improves efficiency and cardiovascular conditioning, while low cadence develops strength. Together, they create the most balanced training.

The Big Discovery

On my last Zone 2 high cadence ride, I held 100 rpm while keeping my heart rate steady at 130 bpm. A year ago, this “low” heart rate at this “high” cadence would have been unthinkable. It showed just how much efficiency my body had gained by training the spin.

Things to Keep in Mind

Steep climbs and technical descents

High cadence training works best when you can hold your power zone. That becomes tough on double-digit gradients or technical descents.

Power makes it easier

The higher your FTP, the easier it is to spin while holding cadence, even on climbs. Beginners may find flat or rolling terrain more realistic at first.

Gearing is key

I use a 36 rear cassette, which makes steep ramps more manageable. Living near epic 15–20% climbs, this choice helped me spin smoothly even when my watts per kilo weren’t at their best.

Final Thoughts

I didn’t start this experiment looking for a breakthrough, but it gave me one anyway. High cadence training shifted more of the load from my muscles to my cardiovascular system, reducing strain on my knees. Low cadence, meanwhile, still builds strength and remains part of my routine.

Most importantly, my knees rarely flare up now even after climbing 3,000+ meters in a single ride. Cycling already helped my knees over the years, but this tweak felt like the final piece.

And maybe the best part? It was fun. Trying something new, watching how the body adapts, and testing limits kept my training fresh.

Have you experimented with cadence training? I’d love to hear what you discovered.