Ride On: Perfect Pedal Strokes

A monthly resource for Spinning program participants.

Save 10% at Spinning.com

Shop Now

Enter promo code SAVE10 at checkout.

Cadence Check

• 60-80 RPM on hills
• 80-110 RPM on flats


Anyone can hop on a bike and pedal, right? Maybe, but to get the safest and most effective workout possible, technique makes all the difference.

During a 40-minute ride, you turn the pedals about 3600 times—so improving each stroke is the key to reducing injuries and creating a more effective ride.  Take a look at these tips—and get ready to ride stronger than ever.

Tips for Perfecting your Pedal Stroke

• Pedal as if you're drawing smooth, uninterrupted circles with your feet. 
• Instead of pushing down on the pedals, think of pushing forward with one leg and pulling back with the other.
• Recruit your hamstrings by lifting your ankles towards your butt as you pull the pedal upwards. 
• Never point your toes. Keep your feet flat with the balls of the feet over the centers of the pedals.


Become an Instructor Continuing Education Spinning Events Update my Email Send to a Firend