What is it?
Cadence is the rate at which you step on the ground while running (steps per minute, SPM) or make a full pedal rotation while cycling (revolutions per minute, RPM).
Because of how they’re measured, running cadence is typically about double cycling cadence.
How do I use this?
Monitoring cadence helps you optimize technique and performance.
A higher cadence (180 SPM or 90 RPM) is generally considered more efficient, leading to smoother strides, lower resistance, and improved economy. It is also thought to reduce injury rates, especially in running. In some situations like specific workouts, you might aim for a lower cadence intentionally.
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