During a sprint on a hill, what cadence should the rider aim to achieve for 5-30 seconds?

During a sprint on a hill, aiming for a cadence at the upper end of the range is beneficial because it allows the rider to maximize power output while maintaining a higher speed. This strategy is particularly effective on inclines, where the additional resistance makes it essential to pedal quickly to generate the necessary momentum. A higher cadence typically enhances cardiovascular efficiency and reduces the likelihood of fatigue, as it promotes smoother pedaling mechanics and better muscle recruitment.

Targets such as the lower end of the cadence range may not provide sufficient speed or power during a sprint, especially on an incline where greater force and quicker recovery are essential. Maintaining a steady cadence at mid-range could lead to less optimal performance when higher intensity is required, and a manageable cadence may not push the rider’s limits enough to maximize speed on the hill. Therefore, aiming for the upper end of the cadence range during a sprint is the most effective approach for achieving strong performance in this scenario.