Cadence Calculator
Calculate running cadence, pace and stride length or cycling RPM, speed and gear development with reverse target-speed modes.
SPM counts both feet. If you counted one foot only, double the value.
Cadence position
Comfortable range around 170-185 spm
The scale is a training reference, not a universal technique rule.
What if cadence changes with the same stride
| Delta cadence | Cadence | Speed | Pace |
|---|---|---|---|
| -10 | 160 spm | 10.08 km/h | 5:57/km |
| -5 | 165 spm | 10.4 km/h | 5:46/km |
| 0 | 170 spm | 10.71 km/h | 5:36/km |
| +5 | 175 spm | 11.03 km/h | 5:27/km |
| +10 | 180 spm | 11.34 km/h | 5:17/km |
Reverse running calculation
Calculate running or cycling cadence
Cadence intent splits between runners looking for steps per minute and cyclists converting RPM, gearing and wheel circumference into speed.
Running mode uses cadence in steps per minute and stride length in meters.
Frequently Asked Questions
Sources and References
- Running Dynamics and CadenceGarmin
- Running CadenceRunner's World
- Bike Cadence and Speed CalculatorBikeCalc
Calculations are based on the listed reference sources. Links open in a new tab.
Related Tools
Calculate running pace, finish time or distance from any two inputs, with min/km, min/mile, km/h and mph conversions for race planning and treadmill workouts.
Calculate bike speed from gear ratio, wheel circumference and cadence, or estimate speed from cycling power, weight, slope and wind.
Calculate training impulse using Banister, Edwards or Lucia TRIMP and review weekly load, monotony and strain.