Cadence

Cadence is the number of steps (or strokes) you take per minute during running, rowing, or skiing. In running, it is measured in steps per minute (spm); on a rower or SkiErg, it is strokes per minute. While often overlooked in favour of pace and heart rate, cadence is a critical metric for efficiency. Research consistently points to a running cadence of 170-180 spm as the sweet spot for most recreational to competitive athletes, reducing ground contact time and lowering injury risk.

Why It Matters for HYROX^®

With 8 km of running spread across a HYROX^® race, even small inefficiencies multiply. A low cadence (below 160 spm) typically means longer strides, more vertical oscillation, and a heavier heel strike - all of which waste energy and increase impact forces on the knees and shins. At a cadence of 175 spm, each stride is shorter and quicker, keeping your centre of mass over your feet and reducing braking forces.

On the rower and SkiErg, cadence plays a different but equally important role. A stroke rate of 24-28 spm on the rower allows enough time for a powerful leg drive without rushing the recovery. On the SkiErg, 30-40 pulls per minute balances power per stroke with sustainable output over 1,000 metres.

For HYROX^® athletes, cadence consistency matters even more than the number itself. Fatigue causes cadence to drop in later running segments, leading to shuffling, overstriding, and mechanical breakdown. Training at a target cadence builds the neuromuscular patterns that hold up under race-day fatigue.

How to Apply It

Use a running watch or metronome app to monitor cadence during training runs. If your natural cadence is below 170 spm, increase it gradually - no more than 5% at a time. A simple method is to run to a metronome beat set at your target cadence for 5-minute intervals within your easy runs.

Focus on “quick, light feet” rather than consciously shortening your stride. When you increase cadence, stride length naturally adjusts. Overstriding is the enemy - your foot should land under your hips, not out in front.

On the rower, practise maintaining 24-28 spm during 1,000 m efforts. Use the monitor’s stroke rate display and resist the urge to rush when fatigue builds. On the SkiErg, aim for 32-38 spm at race pace and focus on full hip flexion with each pull.

Key Guidelines

• Running target: 170-180 spm for most athletes; increase gradually by 5% at a time.
• Rower target: 24-28 spm for 1,000 m race efforts.
• SkiErg target: 30-40 spm depending on power and technique.
• Use a metronome: Apps like RunCadence or a simple metronome set to your target spm.
• Monitor under fatigue: Practise cadence during the final 2 km of long runs to build fatigue-resistant patterns.

Frequently Asked Questions

Is 180 spm really the ideal cadence for everyone?

Not exactly. The often-cited 180 spm comes from observations of elite runners during competition. For recreational runners, 170-180 spm is a useful target range, but the ideal depends on height, leg length, and pace. The key is avoiding a cadence below 160 spm, which almost always indicates overstriding.

How do I maintain cadence in later HYROX^® running laps?

Practise cadence drills specifically when fatigued. After a strength session or station practice, go for a 10-15 minute run at your target cadence. This teaches your neuromuscular system to maintain turnover rate even when tired.

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