# 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:** 12\ **Page:** 2
**Author:** ![Tygerfysh](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tygerfysh/32/37606_2.png) [@Tygerfysh](https://www.trainerroad.com/forum/u/Tygerfysh)\ **Post date:** [February 22, 2020, 2:42am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/21 "2020-02-22T02:42:35Z")
90 to 95 because no clue. That’s where I tend to naturally land. Anything lower than 85 and I get fidgety and impatient. ---
**Author:** ![Ramon\_Thompson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ramon_thompson/32/25622_2.png) [@Ramon\_Thompson](https://www.trainerroad.com/forum/u/Ramon_Thompson)\ **Post date:** [February 22, 2020, 4:44am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/23 "2020-02-22T04:44:40Z")
100rpm is what I aim for. Overall 95-100rpm seems to be a good range for me. ---
**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, 5:05am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/24 "2020-02-22T05:05:32Z")
You should be training at 88… the “sweet spot”. Polarized is wrong. You’re wrong. 😝 ---
**Author:** ![Beneluxrider](https://avatars.discourse-cdn.com/v4/letter/b/b2d939/32.png) [@Beneluxrider](https://www.trainerroad.com/forum/u/Beneluxrider)\ **Post date:** [February 22, 2020, 9:05am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/25 "2020-02-22T09:05:21Z")
That’s one of the underlying questions I had. How much muscle endurance effects am I really missing out on by having a cadence between 95-100? I’m sure that, just like with fat and sugar burning, it’s not as black and white. (What do you think @chad ?) ---
**Author:** ![RobertSims](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/robertsims/32/26170_2.png) [@RobertSims](https://www.trainerroad.com/forum/u/RobertSims)\ **Post date:** [February 22, 2020, 10:23am UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/26 "2020-02-22T10:23:28Z")
Low to mid 90s for me as that seems to be my natural cadence that I use when outside and in races so males sense to use it in training. However can do high 90s if requires ---
**Author:** ![DaveWh](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/davewh/32/13120_2.png) [@DaveWh](https://www.trainerroad.com/forum/u/DaveWh)\ **Post date:** [February 22, 2020, 2:04pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/27 "2020-02-22T14:04:59Z")
If you’re aiming to reduce VLaMax with your SS rides, lower cadence is recommended. > [@That Triathlon Show | EP#169 - FTP, VO2max and VLaMax](https://www.trainerroad.com/forumt/that-triathlon-show-ep-169-ftp-vo2max-and-vlamax/11992): > > A bit more (and IMO better) deep-dive into VLamax than the Velonews podcast. Personally, answered most of the follow-up questions I had after listening to the Velonews interview. (Chapeau! @Mikael_Eriksson) I’ll usually mix things up. Start higher cadence about 90, and then drop to 80, then to 70. My HR reduces noticeably when I reduce cadence. So reducing the cadence also lowers the RPE, which is a nice benefit towards the end of a 30min SS interval. ---
**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 22, 2020, 2:07pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/28 "2020-02-22T14:07:06Z")
I like altering between sets usually. Do a Hi/Lo pattern for cadence. I also mix in different gearing along with that. ---
**Author:** ![jpowers](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jpowers/32/35855_2.png) [@jpowers](https://www.trainerroad.com/forum/u/jpowers)\ **Post date:** [February 22, 2020, 2:29pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/29 "2020-02-22T14:29:28Z")
Same here. Unless I’m really tired, I’ll switch cadences, gearing, and position between intervals. Drops in a big gear, hoods in a low gear and low cadence, aerobars and a big gear, etc. Normally for SS I’ll do 90-95, though it drifts higher if I get tired. 80 +/-5 for climbing drills. (With the hills around here, I should be doing climbing drills at 60.) At threshold, more like 95-100. ---
**Author:** ![Reprah13](https://avatars.discourse-cdn.com/v4/letter/r/58956e/32.png) [@Reprah13](https://www.trainerroad.com/forum/u/Reprah13)\ **Post date:** [February 22, 2020, 4:18pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/30 "2020-02-22T16:18:49Z")
I tend to be around the 90 mark, but dont seem to be able to keep it that high outdoors, I used to be more around 80 but have been trying to increase it so I can run off the bike easier. I also struggle to get my cadence up if I have to push higher power, not really sure why. Only time i can go above say 95 is if its lower z1/z2 kinda effort. and below 80 I feel like im doing a weights session not cycling. ---
**Author:** ![CaptainThunderpants](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captainthunderpants/32/133391_2.png) [@CaptainThunderpants](https://www.trainerroad.com/forum/u/CaptainThunderpants)\ **Post date:** [February 22, 2020, 4:23pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/31 "2020-02-22T16:23:35Z")
> [@jdman](#): > > always seems naturally higher on the turbo I was looking to see if I was the only one. Outside on the road I’m right around 90rpm, but 100-105 feels so much more natural for me on the trainer. Even when I zone out that’s what I settle in at. But I can’t seem to get there outside unless I’m focusing on cadence and it feels forced. ---
**Author:** ![CaptainThunderpants](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captainthunderpants/32/133391_2.png) [@CaptainThunderpants](https://www.trainerroad.com/forum/u/CaptainThunderpants)\ **Post date:** [February 22, 2020, 4:25pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/32 "2020-02-22T16:25:57Z")
Interesting crank length choice. Seems like most people do the opposite with shorter cranks on the TT bike. Any reason for going longer? ---
**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, 5:45pm UTC](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314/33 "2020-02-22T17:45:15Z")
Just never changed them and didn’t know better. Since going full time roadie last season after the second baby, I’ve realized 170mm is a better option for me, so if/when I go back to tri/TT I’ll probably change them out to 170s… … or just buy a new bike. 🤣 [Previous page](https://www.trainerroad.com/forum/t/what-s-your-preferred-cadence-for-ss-and-why/30314.md?page=1)