Personalized Cadence Targets: Train Smarter with Your FTP

"What Cadence Should I Actually Be Hitting?"

If you've ever followed a cycling workout and wondered exactly that, you're not alone. Generic workout instructions tell you to hit "80-100 RPM" without considering that you and the person next to you have completely different fitness levels.

Here's the thing: a 200-watt rider and a 300-watt rider hitting the same cadence at the same resistance are outputting vastly different power. The workout isn't actually the same for both of them.

That's why we built personalized cadence targets based on your Functional Threshold Power (FTP).

The Problem with One-Size-Fits-All Workouts

Traditional cycling workouts give everyone the same cadence range. But what matters for training adaptations isn't cadence—it's power output relative to your fitness level.

When a workout says "high cadence, moderate resistance," that could mean:

An easy spin for an experienced cyclist
An absolute sufferfest for a beginner
Somewhere in between for everyone else

Nobody's actually getting the intended training effect. Until now.

How It Works

When you set your FTP and bike type in your profile, something changes on the workout screen. Instead of seeing generic cadence targets, you'll see:

Personalized Cadence — The exact RPM range you need to hit your power targets
Target FTP % — What percentage of your threshold you're working at
Target Power — Your actual wattage goal in real numbers

The Math Behind It

Every indoor bike has a power curve—a relationship between resistance, cadence, and power output. For Peloton bikes, the formula is:

Power = (resistance × 0.048 + cadence × 0.032) × cadence

We use this formula in reverse. Given your FTP, the segment's target intensity (say, 75-90% FTP), and the resistance range, we calculate exactly what cadence you need to achieve that power.

A Real Example

Let's say you have a 200W FTP. A workout segment targets 80% FTP at 45% resistance.

Target power: 160W (80% of 200W)
Required cadence: ~85 RPM (calculated from the power curve)

Now imagine a rider with a 150W FTP doing the same segment. They'd see a different cadence target—one that's right for their fitness level. Same workout, same relative intensity, personalized execution.

Why This Actually Matters

Every Workout Scales to You

A "Threshold" segment now means the same thing for everyone—you're all working at 90-105% of your personal threshold. Beginners and advanced riders can take the same class and get an equally effective workout.

No more workouts that are too easy because you're fitter than average. No more getting crushed because the targets assume superhuman fitness.

No More Guessing

Instead of wondering if you're pushing hard enough (or too hard), you have concrete numbers. Hit your cadence at the prescribed resistance, and you're training in the right zone. Period.

This is especially useful for:

Zone 2 training — Finally nail that "easy but not too easy" intensity
Threshold work — Know exactly when you're at your limit
Recovery rides — Stop accidentally turning these into workouts

Track Real Progress

As your FTP improves, your targets automatically adjust. The workouts grow with you. What felt impossible three months ago becomes your new warmup pace.

Getting Started

Setting up personalized targets takes about 30 seconds:

Go to your Profile settings
Enter your FTP (in watts)
Select your Bike Type (Peloton Bike or Peloton Bike+)
Start any workout and see your personalized targets

Don't Know Your FTP?

No problem. Most fitness apps can help you test it, or you can estimate based on your current fitness. A rough starting point:

Beginner: 100-150W
Regular rider: 150-200W
Experienced cyclist: 200-280W
Competitive: 280W+

Even a rough estimate is better than nothing. You can always adjust it as you learn more about your fitness.

Haven't Set Your FTP Yet?

Don't worry—you'll still see the standard cadence ranges. But once you add your power data, your workout screen transforms into a personalized training dashboard.

What's Coming Next

We're just getting started with power-based training features. On the roadmap:

More bike brands — Schwinn IC4, Keiser M3i, and more
Power zone analysis — See how much time you spent in each zone after your workout
TSS tracking — Training Stress Score to monitor your training load
FTP test workouts — Structured tests with automatic FTP detection

The Bottom Line

Generic cadence targets treat every rider the same. But your fitness is unique, and your workouts should be too.

Set your FTP in SkidMarks, and every workout becomes personally calibrated to make you faster. No more guessing. No more workouts that are too easy or impossibly hard. Just smart training that meets you where you are.

Ready to train smarter? Update your profile with your FTP and start your next workout with personalized targets.