Star Trac SPINNING 727-0083 - Manual (Page 32)

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It’s not dangerous to exceed 80 RPM on a hill, but for extended periods it will likely raise the rider’s
intensity too high and won’t achieve the strength benefits of climbing. It is all right to exceed 80 RPM
for brief periods, such as in a standing climb for the last 10-20 seconds. The rider intensity will
increase dramatically, so make sure one has planned for this in his/her profile.
The lower limit of 60 RPM on a hill is for safety reasons. There won’t be many situations where a
cyclist will pedal slower than 60 RPM. If one cannot turn the cranks at a faster cadence than 60 RPM
the resistance is too high. A key indicator is the need to contort the body by throwing his weight into
pushing the pedal downward while pulling on the handlebars. This excessive resistance places too
much load on the knee joint and puts the hips and low back at risk. One wouldn’t perform a bicep curl
with a weight that would require the rider to throw his/her hips forward. The same applies to
resistance while pedaling. A rider must build the strength in his legs using appropriate resistance at a
cadence no lower than 60 RPM. If a steep hill is the goal, find the highest amount of resistance one
can maintain while employing good form at 60 RPM without contorting the body to turn the pedals.
Remember, 60 RPM is one revolution of the pedals per second.