Cadence is the rhythm or rate of movement measured in beats or revolutions per minute (BPM/RPM). Whether you're running, cycling, or just tapping your foot, cadence tells you how fast you're going!
Why Should You Care About Cadence?
Understanding and optimizing your cadence can be a game-changer for runners, cyclists, and fitness enthusiasts. Here's why it matters:
🏃 Improve Efficiency: Finding your optimal cadence helps you move more efficiently, reducing wasted energy and helping you go farther with less effort.
🦵 Reduce Injury Risk: A proper cadence (especially 160-180 SPM for running) typically means shorter strides and less impact on your joints, reducing injury risk.
🎵 Match Music to Movement: Training with music that matches your cadence can make workouts feel easier and more enjoyable. The rhythm naturally guides your pace!
📊 Track Progress: Monitoring your cadence over time helps you identify improvements in your form and technique.
⚡ Optimize Performance: Elite runners and cyclists fine-tune their cadence to maximize speed and endurance. You can too!
How to Measure Your Cadence
Now that you know why cadence matters, let's learn how to measure it! There are two ways: the manual method (free, just needs a stopwatch) and the calculator method (super easy). Pick whichever works best for you!
The Manual Method: Using Your Stopwatch
You don't need fancy equipment to calculate cadence. All you need is your phone's stopwatch!
1Open your phone's stopwatch – Every smartphone has one built in.
2Decide what to count – For running, count steps. For cycling, count pedal revolutions. For music, count beats.
3Choose your count – We recommend counting 10, 20, or 30 repetitions. More repetitions = more accurate results!
4Start counting and timing – Press start on your stopwatch and begin counting. Stop the timer when you hit your target number.
5Do the math – Use the formula below or use our handy calculator!
Cadence (BPM) = (Number of Counts / Time in Seconds) × 60
Pro Tip: For running, count only one foot (left or right) for 30 seconds, then multiply by 4. This gives you steps per minute!
The Easy Way: Cadence Calculator
Appendix: Creating Spotify Playlists for Your Cadence
Use Spotify's AI Playlist feature to create music matched to your target cadence. In the Spotify app, tap Your Library → + button → "AI Playlist" (Beta).
Your Spotify Prompt:
upbeat songs with a cadence between 165 and 170
Copy this text into the "Tell me your ideas" field in Spotify's AI Playlist creator. You can add genre preferences (rock, electronic, etc.) to further refine your playlist.
Common Cadence Targets
Running: 160-180 steps per minute (SPM) is ideal for most runners
Cycling: 80-100 revolutions per minute (RPM) is typical for road cycling
Walking: 100-120 steps per minute for a brisk pace