How Well Do You Use Cadence?

Map your power across rpm and train the range, not a single number.

This simple test draws your power–cadence curve from six short sprints. It shows your peak rpm, your usable cadence band, and whether you’re force-dominant or frequency-dominant.

Optional: repeat after a long ride to see how stable your cadence stays under fatigue.

What Is the Cadence Profile?

Your Cadence Profile is a bell-curve of power vs rpm built from 6–8 s seated sprints in different gears.
It reports:
‍Peak rpm — your high-power coordination point
‍90% width — your usable cadence range
‍Bias — force side (left) or frequency side (right)
‍Stability shift (optional) — how much peak rpm and predicted max power move when fatigued

In other words, it tells you how broad your effective cadence is today, and where to focus training next.

Why It Matters

Most riders chase a “perfect cadence.” That’s a myth. Performance comes from holding power across a range and keeping that range when you’re tired.

Your Cadence Profile reveals:
Whether you need torque work (big-gear, 70–85 rpm) or leg-speed work (110–125 rpm drills)
How to pick gears and manage cadence late in rides
If your training is widening the curve and making it more stable

How It Works – The 2-Step Test

Step 1 – Fresh Baseline
Perform the structured sprint test.
Record for each sprint:
• Cadence (rpm)
• Peak power (W) (or best 3 s mean)

Step 2 – Fatigue Overlay (Optional)
After a long ride, repeat the same sprint test.
Record the same metrics.
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→ Then input your data into the Cadence Profile Calculator to see your curve, 90% band, bias, and any fresh-vs-fatigued shift.

Take the Test. Plot the Curve. Train the Range.

→ [Start Step 1 — Fresh Sprint Input]
Download the worksheet and protocol below.
You’ll be guided through each phase. No guesswork.
‍Come back after your fatigue ride to add Step 2 and check stability.

Step 1

Cadence Profile — Training Bands

Cadence Profile — Training Bands

Bands are based on peak RPM (fresh profile). Centre line = optimal coordination point. Centre band = Coordination (Neural) Band. Left = Force Training Band. Right = Frequency Training Band.

Fresh sprints

#Cadence (rpm)Power (W)Remove

Fatigued sprints (optional)

#Cadence (rpm)Power (W)Remove
Method adapted from Dunst et al., 2022 (fatigue-free profiling). Field use: Taylor et al., 2022.

Zones

Get Your Free Cadence Profile Guide + Test
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Unlock the exact method we use to widen the curve and build fatigue-resistant cadence.

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