Addressing cadence and resistance

Cadence and resistance are fundamental tools in indoor cycling. When used skilfully, they support effective training, sound technique and rider confidence. When cued poorly or without sufficient context, they can increase injury risk, undermine technique and place riders in unsafe or unsustainable positions.
In group indoor cycling, instructors are responsible not just for what riders do, but for how riders are guided to do it. Safety is shaped as much by language, clarity and judgement as it is by the choices of cadence or resistance themselves.

Why cadence and resistance are often misunderstood

Discussions around cadence and resistance are frequently reduced to simplified rules, stylistic preferences or trends, rather than being grounded in applied physiology, biomechanics and rider diversity.
Common issues include:

• Cueing cadence without sufficient reference to resistance, resulting in loss of control or excessive joint loading
  
• Encouraging resistance changes without explaining how these should feel or affect technique
  
• Using absolute RPM targets without allowing for variation in bike type, rider ability or fatigue
  
• Overuse of motivational language that prioritises intensity or spectacle over control and stability
  
• Assuming that visual imitation of the instructor equates to safe execution by all riders
  

In group settings, music, atmosphere and social pressure can amplify these issues, making clear and responsible cueing even more important.

A calm, reasoned view

The Indoor Cycling Institute’s position is that cadence and resistance should always be coached together, with rider safety and control as the primary priority.
Safe and effective use of cadence and resistance recognises that:

• Cadence and resistance are interdependent and should not be cued in isolation
  
• Riders differ in strength, coordination, joint tolerance and experience
  
• Stability, control and technique matter more than hitting a specific number
  
• High cadence or high resistance are not inherently unsafe, but become so when poorly prepared, poorly explained or poorly supervised
  
• Clear cueing reduces risk more effectively than restriction or prohibition
  

Rather than focusing on banning movements or attacking trends, the emphasis should be on improving the quality of instruction that surrounds them.

Cadence guidance and safe ranges

Within Indoor Cycling Institute training, cadence ranges are used to support rider safety, control and effective technique. These ranges reflect how most riders can maintain stability, coordination and appropriate resistance across common riding positions and efforts.
They are taught as guidance, not arbitrary limits, and are always intended to be applied alongside professional judgement.
The cadence ranges used within ICI training are:

• 60–85 rpm for seated climbs, standing climbs and standing attacks
• 85–110 rpm for seated flat riding and sprints

These ranges are designed to help instructors:

• Encourage adequate resistance before increasing speed
• Reduce loss of control, excessive bouncing or joint loading
• Support consistent technique across a mixed-ability group
• Cue cadence in a way that prioritises safety over spectacle

Instructors are expected to work within these ranges while recognising that cadence must always be appropriate to the resistance used, the riding position adopted and the riders present.
Exceeding effective cadence ranges without sufficient resistance, preparation or supervision increases the risk of loss of control and injury, regardless of intent or style.
Some riders with neurological or coordination challenges may initially prefer a slower cadence. Instructors should prioritise control and comfort, but avoid excessive torque by keeping resistance appropriate and encouraging smooth, sustainable cadence wherever possible.

What instructors should consider

In practice, responsible cueing of cadence and resistance may involve instructors:

• Explaining how resistance should feel before increasing cadence
  
• Giving cadence ranges rather than single targets, allowing riders to self-adjust
  
• Prioritising smoothness, control and posture over speed or load
  
• Allowing adequate preparation and recovery when changing demands
  
• Watching riders closely and adjusting cues in response to what is observed
  
• Using language that supports choice, awareness and self-regulation
  

Effective instruction enables riders to work hard while remaining stable, controlled and confident.

Cueing matters

This position statement does not prescribe a single correct cadence or resistance model for all classes.
Instead, instructors are expected to apply professional judgement, taking into account:

• The aim and structure of the session
• The experience, ability and diversity of the riders present
• The equipment being used and how it responds to load and speed
• The cumulative fatigue created across the session
• The responsibility to prioritise safety over performance or aesthetics

Good cueing is not about restriction. It is about clarity, preparation and care.

Review note

This position statement will be reviewed and updated as practice, evidence and professional understanding evolve.

Further information: 

• Appropriate Use of Intensity in Group Indoor Cycling
  
• Position Statements.
• Code of Conduct
• Professional Standards 

This position statement sits alongside the ICI Professional Standards and related guidance, including the Code of Conduct and other published Position Statements.