Triathlete Cadence Guide

🏃‍♂️ Running Cadence

Optimal Range

Most triathletes aim for a cadence of 170–180 steps per minute (spm). This helps reduce ground contact time and improves running economy, especially off the bike.

Why It Matters
  • Reduces injury risk from overstriding
  • Improves efficiency post-bike ride
  • Helps maintain form during fatigue
By Experience
  • Beginners: 160–170 spm is fine with good form
  • Elites: Often 180+ spm, especially in shorter races
Improving Your Cadence
  • Use a GPS watch or count steps manually
  • Train at multiple cadences and track comfort/performance
  • Use a metronome or BPM music to sync step rate
Tip: Gradually increase cadence if needed. Comfort and form come first.

🚴‍♀️ Cycling Cadence

Optimal Range

The ideal cycling cadence for triathletes is typically 80–100 revolutions per minute (rpm), depending on race distance, terrain, and rider efficiency.

Why It Matters
  • High cadence reduces muscular fatigue
  • Improves endurance and run readiness
  • Encourages smooth pedal stroke and consistent output
Cadence by Experience
Athlete Type Typical Cadence
Beginner 70–85 rpm
Intermediate/Advanced 85–95 rpm
Elite 90–100+ rpm
Improving Your Cadence
  • Use a power meter or cadence sensor to monitor
  • Practice spin-ups and gear drills
  • Evaluate performance in brick workouts
Tip: Cadence should match your power and terrain—not too fast or slow. Stay efficient and relaxed.