# What’s your preferred cadence for SS and why? **URL:** \ **Category:** Training\ **Created:** [February 21, 2020, 9:01pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314 "2020-02-21T21:01:15Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Beneluxrider](https://avatars.discourse-cdn.com/v4/letter/b/b2d939/32.png) [@Beneluxrider](https://www.trainerroad.com/forum/u/Beneluxrider)\ **Post date:** [February 21, 2020, 9:01pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/1 "2020-02-21T21:01:15Z")
I’ve been playing around with my cadence for SS specifically. Normally it’s always between 95-100 but have been trying 85-90 and 90-95 out of curiosity (used outside rides and galena +3 to measure). I know that a lower cadence = more muscle focused and higher cadence = more cardiovascular focused. I’m just curious to hear which cadence you prefer and why? _Poll ([view on site](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/1))_ ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [February 21, 2020, 9:03pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/2 "2020-02-21T21:03:51Z")
97 rpm is about my self-selected cadence. When nothing else matters and I aimlessly ride in ERG, then check cadence, that’s where I am +/-2 rpm. If I am training for particular reasons, events, races and such, I will choose higher or lower cadence to suit those. I also like to mix in low cadence work as a rule, for “hill work”. Those range from 60-80 rpm depending on the goal in mind. ---
**Author:** ![ibaldwin](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ibaldwin/32/44413_2.png) [@ibaldwin](https://www.trainerroad.com/forum/u/ibaldwin)\ **Post date:** [February 21, 2020, 9:06pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/3 "2020-02-21T21:06:04Z")
85-90 because it’s what my brain says works for me. I enjoy forcing myself to maintain higher cadences because as an offroad rider I have always defaulted to 80-90 rpm. For longer races this comes into play for me, being able to spin faster v. harder, but for my primary races ie shorter, less than 2 hours, I just like pushing a slightly taller gear. I think it’s better for off road surfaces. ---
**Author:** ![AlphaDogCycling](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/alphadogcycling/32/13863_2.png) [@AlphaDogCycling](https://www.trainerroad.com/forum/u/AlphaDogCycling)\ **Post date:** [February 21, 2020, 9:07pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/4 "2020-02-21T21:07:23Z")
I’m polarized: - 90+: targeting more aerobic - \<85: targeting muscle endurance Cheers ---
**Author:** ![PhydomiR](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/phydomir/32/94443_2.png) [@PhydomiR](https://www.trainerroad.com/forum/u/PhydomiR)\ **Post date:** [February 21, 2020, 9:08pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/5 "2020-02-21T21:08:43Z")
90-95 because that’s my natural cadence. ---
**Author:** ![jdman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jdman/32/12908_2.png) [@jdman](https://www.trainerroad.com/forum/u/jdman)\ **Post date:** [February 21, 2020, 9:10pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/6 "2020-02-21T21:10:44Z")
About 100-102 rpm for SS - always seems naturally higher on the turbo - about 95-100 on the road ---
**Author:** ![ucdengboss](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ucdengboss/32/12890_2.png) [@ucdengboss](https://www.trainerroad.com/forum/u/ucdengboss)\ **Post date:** [February 21, 2020, 9:23pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/7 "2020-02-21T21:23:24Z")
I selected 85-90. I really was mashing in the 75-80 range until I started SSBLV1 and Coach Chad started all of the 85-95 talk. I am only 8 or 9 weeks with TR now and I feel comfortable up to 95 while doing SS. Cadence has not been the main focus of training but just today I was working on a few VO2 intervals at 115 just to try it out and see if I can keep it together. ---
**Author:** ![djreynolds](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/djreynolds/32/18469_2.png) [@djreynolds](https://www.trainerroad.com/forum/u/djreynolds)\ **Post date:** [February 21, 2020, 9:26pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/8 "2020-02-21T21:26:20Z")
95-100 for me. I usually land around 97-98 naturally for sustained efforts. Although for VO2 or hard efforts I’ll be nearer 105. ---
**Author:** ![bbarrera](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bbarrera/32/14734_2.png) [@bbarrera](https://www.trainerroad.com/forum/u/bbarrera)\ **Post date:** [February 21, 2020, 9:33pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/9 "2020-02-21T21:33:19Z")
natural cadence for sweet spot power is low 80s, unless I’m climbing and then its 60s and 70s. ---
**Author:** ![BlueHeron](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/blueheron/32/115365_2.png) [@BlueHeron](https://www.trainerroad.com/forum/u/BlueHeron)\ **Post date:** [February 21, 2020, 9:49pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/10 "2020-02-21T21:49:08Z")
My natural cadence is 83-87. I find that my RPE is lower at lower cadences. If i’m struggling to complete an interval, whether it is SS, O/U, or Threshold, i can make it by lowering my cadence to 60-70 and smashing through it. On the other hand, i burn out quickly at 95+. ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [February 21, 2020, 9:52pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/11 "2020-02-21T21:52:31Z")
Your poor knees 🤣 ---
**Author:** ![bbarrera](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bbarrera/32/14734_2.png) [@bbarrera](https://www.trainerroad.com/forum/u/bbarrera)\ **Post date:** [February 21, 2020, 10:01pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/12 "2020-02-21T22:01:01Z")
My knees? Nah, biggest climbing day was 15,000 feet and 8 hours of climbing at 60-65rpm and was spry and chipper the next day 👍 ---
**Author:** ![bsladics](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bsladics/32/23670_2.png) [@bsladics](https://www.trainerroad.com/forum/u/bsladics)\ **Post date:** [February 21, 2020, 10:15pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/13 "2020-02-21T22:15:45Z")
I’m with you on those metrics, although to target the muscles, I’ll be around 85-86 rpm. ---
**Author:** ![Alaric83](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/alaric83/32/114703_2.png) [@Alaric83](https://www.trainerroad.com/forum/u/Alaric83)\ **Post date:** [February 21, 2020, 11:14pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/14 "2020-02-21T23:14:57Z")
~105-110. Last 20 minute FTP test was at 115 or so. It loosely scales with power for me. It’s not uncommon to go through something like galena without shifting. Outdoors is a bit lower, although I don’t track it closely outside. Edit: As to why - partly it’s just what I’m used to and find comfortable. It used to be more in the 80-90 range. Also it feels like it’s easier to accelerate. And on the track I don’t really get a choice anyhow. ---
**Author:** ![WildWill](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/wildwill/32/9414_2.png) [@WildWill](https://www.trainerroad.com/forum/u/WildWill)\ **Post date:** [February 22, 2020, 12:01am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/15 "2020-02-22T00:01:30Z")
I hardly ever get above 80rpm ---
**Author:** ![kurt.braeckel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/kurt.braeckel/32/116719_2.png) [@kurt.braeckel](https://www.trainerroad.com/forum/u/kurt.braeckel)\ **Post date:** [February 22, 2020, 12:15am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/16 "2020-02-22T00:15:55Z")
103 seems to be my self selected cadence on my roadie (170mm cranks). My TT bike I’m 95 or so (175mm). I’ve done a 5 hr .77IF century at a pedaling avg of 104 and 30 min crits with 1.0+ IFs at 103 and my last longish outdoor ride was .85 IF at 99rpm so I don’t worry about it being too high. Seems to just be what I do… ---
**Author:** ![ABG](https://avatars.discourse-cdn.com/v4/letter/a/e274bd/32.png) [@ABG](https://www.trainerroad.com/forum/u/ABG)\ **Post date:** [February 22, 2020, 2:14am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/17 "2020-02-22T02:14:19Z")
90-100 Endurance today 100-110 felt normal ---
**Author:** ![PWeber](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pweber/32/54442_2.png) [@PWeber](https://www.trainerroad.com/forum/u/PWeber)\ **Post date:** [February 22, 2020, 2:22am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/18 "2020-02-22T02:22:07Z")
90-95 is my natural cadence in the big chain ring, and 85-90 in the small. I find SS easier in the BCR with cadence between 95-100, but try to avoid that as I feel it doesn’t help muscle endurance as much ---
**Author:** ![old\_but\_not\_dead\_yet](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/old_but_not_dead_yet/32/58519_2.png) [@old\_but\_not\_dead\_yet](https://www.trainerroad.com/forum/u/old_but_not_dead_yet)\ **Post date:** [February 22, 2020, 2:37am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/19 "2020-02-22T02:37:06Z")
When I first started out, I would always TT at 88 rpm (22 pedal strokes in 15 seconds). I could never understand the veterans who pedaled even slower. Now I are one, and find myself grinding like they did. ---
**Author:** ![Un-QuittingBikes](https://avatars.discourse-cdn.com/v4/letter/u/bb73d2/32.png) [@Un-QuittingBikes](https://www.trainerroad.com/forum/u/Un-QuittingBikes)\ **Post date:** [February 22, 2020, 2:40am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/20 "2020-02-22T02:40:42Z")
I’m like a robot and never deviate beyond 30-150. [Next page](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314.md?page=2)