What is the typical cadence range for standing flat or running in a spin class?

The typical cadence range for standing flat or running in a spin class is commonly recognized as being between 80 to 110 revolutions per minute (RPM). This range is ideal for simulating a running motion or maintaining an efficient pace while standing, as it allows for a balance of intensity and endurance that is crucial for these types of movements.

When the cadence is set within this range, it enables instructors to effectively challenge participants while also ensuring they can maintain sustainable effort throughout the class. Staying within this 80-110 RPM zone helps to engage both aerobic and anaerobic systems, enhancing overall fitness and providing a well-rounded workout experience.

Training at a cadence lower than this may not fully stimulate the cardiovascular system or replicate the intensity required for running, while training at a cadence above this range can lead to increased fatigue and possible form breakdown, reducing the effectiveness of the workout. The 80-110 range also aligns well with many guidelines used in cycling, making it a standard for instructors to follow.