Methodology
How this calculator works
Gear Ratio & Cadence Methodology
Gear ratio and speed calculations use standard cycling physics: Speed = Cadence × Gear Ratio × Wheel Circumference. Triathlon cadence guidance draws on research showing 85-95 RPM as optimal for most athletes.
- Use ISO-standard wheel circumference values for accurate speed calculation.
- Separate gear classification into climbing, balanced, and high-speed ranges based on common cycling usage.
- Frame cadence advice in triathlon context where run-leg preservation matters.
FAQ
Frequently asked questions
What is the ideal cadence for triathlon?
Research suggests 85-95 RPM for most triathletes on flat to rolling courses. Lower cadence (80-85 RPM) may help preserve run legs in long-course racing, though individual variation is significant.
How does gear ratio affect triathlon performance?
Higher gear ratios produce more speed per pedal stroke but require more force. In triathlon, grinding high gears can fatigue your legs before the run. A balanced gear selection for your course profile is key.
What gear setup is best for Ironman?
Most Ironman athletes benefit from a compact crankset (50/34) or semi-compact (52/36) paired with an 11-28 or 11-30 cassette. This provides enough range for flats and climbs while keeping cadence comfortable.
Evidence
References
This calculator provides estimates based on published exercise science research. Individual responses vary. These outputs are not a substitute for coaching, medical clearance, or your own experience. Always listen to your body and consult a qualified professional before making significant changes to your training.
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