# Lower cadence in FF? **URL:** \ **Category:** Uncategorized\ **Created:** [March 2, 2021, 9:24pm UTC](https://wahoox.forum.wahoofitness.com/t/lower-cadence-in-ff/9082 "2021-03-02T21:24:28Z")\ **Posts on this page:** 9\ **Page:** 1
**Author:** ![Bernie](https://avatars.discourse-cdn.com/v4/letter/b/f19dbf/32.png) [@Bernie](https://wahoox.forum.wahoofitness.com/u/Bernie)\ **Post date:** [March 2, 2021, 9:24pm UTC](https://wahoox.forum.wahoofitness.com/t/lower-cadence-in-ff/9082/1 "2021-03-02T21:24:28Z")
In advance of FF this weekend, quick bit of advice on cadence. I’m finding that at a cadence of 80rpm I can sustain the same power for longer than at higher cadences: e.g on Defender I found the 1st, 2nd and 4th threshold efforts at 80rpm relatively unchallenging but the 3rd effort at 100rpm much harder. Is it OK to complete the 20 min FTP block in FF at a lower cadence such as 80rpm or will that lead to skewed results? Thanks in advance, Bernie ---
**Author:** ![JSampson](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/jsampson/32/3148_2.png) [@JSampson](https://wahoox.forum.wahoofitness.com/u/JSampson)\ **Post date:** [March 2, 2021, 9:31pm UTC](https://wahoox.forum.wahoofitness.com/t/lower-cadence-in-ff/9082/2 "2021-03-02T21:31:26Z")
@Bernie Check out this article from the coaches on the subject of cadence and I believe there is also a link in the article on FF cadence recommendations. > [@From the Coaches: Why does cadence matter?](https://wahoox.forum.wahoofitness.com/t/from-the-coaches-why-does-cadence-matter/4568): > > Cadence in cycling refers to the speed at which you are pedaling measured in revolutions per minute, or rpm. The power you produce is a direct product of pedal speed, with Power = Angular Velocity (pedal speed) x Torque (force applied at the pedal). Based on this formula, it’s easy to see that as your pedaling speed increases, the force per pedal revolution drops to maintain the same power. Less force per pedal revolution means less strain on your muscles. Less strain means less muscular fat… Best of luck on FF! ---
**Author:** ![Chris254](https://avatars.discourse-cdn.com/v4/letter/c/9de0a6/32.png) [@Chris254](https://wahoox.forum.wahoofitness.com/u/Chris254)\ **Post date:** [March 3, 2021, 12:53am UTC](https://wahoox.forum.wahoofitness.com/t/lower-cadence-in-ff/9082/3 "2021-03-03T00:53:51Z")
The cadence targets in full frontal are just suggestions. IMO, do what you have to do to put out the most power. ---
**Author:** ![Eerke](https://avatars.discourse-cdn.com/v4/letter/e/eb9ed0/32.png) [@Eerke](https://wahoox.forum.wahoofitness.com/u/Eerke)\ **Post date:** [March 3, 2021, 2:11am UTC](https://wahoox.forum.wahoofitness.com/t/lower-cadence-in-ff/9082/4 "2021-03-03T02:11:13Z")
I’m the opposite. Only thing my experience has taught me is to keep your best cadence for the twenty minute interval. This means going a bit quicker for the five minute one before. You get a slightly reduced five minute score but it makes a big difference to the 20 minute interval. ---
**Author:** ![Bernie](https://avatars.discourse-cdn.com/v4/letter/b/f19dbf/32.png) [@Bernie](https://wahoox.forum.wahoofitness.com/u/Bernie)\ **Post date:** [March 3, 2021, 6:52am UTC](https://wahoox.forum.wahoofitness.com/t/lower-cadence-in-ff/9082/5 "2021-03-03T06:52:21Z")
Thank you folks. That was fairly much the concluson I was coming to in so much as: pick your own best cadence for FF and hit the five minute faster than the 20. Cheers, Bernie ---
**Author:** ![Bernie](https://avatars.discourse-cdn.com/v4/letter/b/f19dbf/32.png) [@Bernie](https://wahoox.forum.wahoofitness.com/u/Bernie)\ **Post date:** [March 3, 2021, 7:03am UTC](https://wahoox.forum.wahoofitness.com/t/lower-cadence-in-ff/9082/6 "2021-03-03T07:03:41Z")
That’s a really useful article, explains the science very clearly. Thanks, Bernie ---
**Author:** ![titanicus](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/titanicus/32/5265_2.png) [@titanicus](https://wahoox.forum.wahoofitness.com/u/titanicus)\ **Post date:** [March 3, 2021, 7:39am UTC](https://wahoox.forum.wahoofitness.com/t/lower-cadence-in-ff/9082/7 "2021-03-03T07:39:28Z")
Why do you get a slightly reduced 5 minute “score” with a higher cadence? Or do you mean that this affects _you_ ? ---
**Author:** ![Eerke](https://avatars.discourse-cdn.com/v4/letter/e/eb9ed0/32.png) [@Eerke](https://wahoox.forum.wahoofitness.com/u/Eerke)\ **Post date:** [March 3, 2021, 7:56am UTC](https://wahoox.forum.wahoofitness.com/t/lower-cadence-in-ff/9082/8 "2021-03-03T07:56:29Z")
Nope. There’s shed loads of evidence that moving outside people’s optimum cadence has a negative effect. Nothing todo with me personally. ---
**Author:** ![titanicus](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/titanicus/32/5265_2.png) [@titanicus](https://wahoox.forum.wahoofitness.com/u/titanicus)\ **Post date:** [March 3, 2021, 8:08am UTC](https://wahoox.forum.wahoofitness.com/t/lower-cadence-in-ff/9082/9 "2021-03-03T08:08:37Z")
Ok. I meant you as in specific rather than you in general, i.e. that particular person may get a reduced MAP when at higher cadences.