Home fitness equipment has now been modernized to tell you the speed or revolutions per minute (RPM) you are hitting. This is possible because one spin/rotation of the wheels is its circumference and the time taken is already indicated. Using these figures, calculating your pace is easy.
In this case, the rpm of 90 is given. If you are using a stationary bike that does not have a digital console with this data, you can calculate it yourself. You can do this by sampling how many complete rotations you are able to do in 15 seconds. Whatever figure you get, multiply that by 4 and you will have your RPM (revolutions per minute). For accuracy, do this a number of times to find the average figure. The question becomes then, how fast is 90rpm on a stationary bike? What is it in terms of kilometers/miles per hour?
Bike pedaling speed or cadence in other terms is usually assessed in revolutions per minute. For amateurs to pro riders alike, the average bike pedaling speed ranges between 50-110rpms. One’s speed and resistance are used to calculate the revolutions per minute. Ultimately, the factor that heavily weighs in one’s tempo is the gears used. When at low gears (low resistance) it is relatively easier to pedal and go faster. To maintain this rpm it also means sustaining this quick movement for a period of time. Higher gears on the other hand, require you to put more effort into the pedal and in turn slowing down your cadence.
For optimal workouts, maintaining your speed is ideal. It entails finding stability and a gear level that is appropriate for you. Once you do this, you can be assured of conserving lots of energy and less fatigue. The ideal cadence for a regular cyclist hits about 70rpm. For most bikers, 90rpm is their absolute best. Therefore, in terms of simple analysis, 90rpm is indeed fast on a stationary bike.
Modern indoor equipment like stationary bikes is now tech-powered to let you know your speed in real-time. They also display other information like your heart rate and mileage covered. If you are using an older version, you might not be able to know just how fast you are going. Also simply knowing you are doing 90 rotations per minute might not help you know just how fast that is. This is how to calculate your speed on a stationary bike.
Indeed, there are many ways to go about this and this is only one. As already stated, 90rpm is quite fast considering that the average rider can comfortably do much less than that. 90rpm is usually in the range of professional or advanced riders. To know how fast 90rpms is, as well as other rpm figures, there is a bit of math to it. Thankfully it is not too hard to follow.
First, is to find the diameter of the specific stationary bike. A standard 20-inch bike when multiplied with 3.14 gives you a circumference of 62.8 inches. Rounded off, the circumference is 63 inches. To then find how fast 90rpm is, this figure is multiplied with 90rpms. 90rpmx63 inches are equal to 5,670 inches covered per minute. To calculate how many inches are covered per hour, multiply this figure by 60 minutes. In this case, it is 340,200 inches per hour.
So far, the math adds up to 340,200 inches per hour covered when going as fast as 90rpm on a stationary bike. To further understand how this translates into miles per hour, divide this figure by 63,360. This results in 5.4MPH. On a stationary bike therefore, 90rpm is going as fast as 5.4 miles per hour. While one does not move on a stationary bike, 90rpm translates to covering 5.4 miles an hour which is pretty decent. In kilometers, this is covering 8.69km in an hour.
On the flip side, if you have a speedometer, to calculate how fast 90rpm is on a stationary bike is much easier. With a few simple math calculations you can know how fast you are without having a digital screen to help.
Step one is to ride your bike until you reach your optimum speed. Ride on while maintaining this speed because if it varies, you might get inaccurate results. Step two is to divide the mph by 60 and there you have it.
However, it is important to consider that sometimes maintaining a fast speed like this can be difficult. If you raise your resistance so that your ride is as if going up a hill, it can be a huge toll to maintain 90rpm. When at high resistance levels, this can go down to 60rpm but then made up for when you can pedal as fast as 100rpm when at low resistance levels.
Maintaining 90rpm can also be a bit difficult at times because there are many exterior factors that weigh in. For instance, wind creates a drag if it directly hits your body face front. If you are placed near a window, consider keeping your head down as long as it is comfortable. This helps you in focusing on your pedal stroke and keeping your revolutions per minute up. Taking periodical breaks to stand on the pedals and stretch your back are also highly recommended.
Also, be sure you are well hydrated at all times. Maintaining the right form of keeping your back upright and your feet firmly on the pedals can greatly factor in. Also consider whether you are working out in the morning or evening, this influences your workout as well.
To add, consider getting into a workout routine so as to be able to comfortably maintain this rpm of 90. One example is first getting into a warm up session to lead up to high rpm. Once at your preferred cadence, try to keep it between 90 and 110rpm for at least two minutes. If you keep doing this drill with intervals, you will be able to slowly build up your body to hold at 90rpm even for long periods.
Another pro tip is to use a digital HR console and a cadence sensor so that you are able to gauge your own progress on an indoor bike. You can try out the warm up workout stated above to first get a feel of how fast 90rpm is on a stationary bike.
While having proper fitting clothes and good form heavily matters, ultimately the most important factor is how fast you are pedaling. If you maintain rpm of 90, you can be assured of a cycling session that is highly intense but rewarding nonetheless. Most fitness enthusiasts go for hardcore numbers only. Indeed, your workout efficiency can be easily assessed by the stats. Using apps like Map My Ride and Garmin Connect, monitoring your progress us easy.
Additionally, to make sure you do not burnout while maintaining this fast speed, know that there is a difference between fast spinning of your legs and fast pedaling. Make sure you put a lot of effort that goes a long way. Be relaxed, maintain your legs straight then have equal pedaling rates. Also, it is not advisable to pedal this fast for long periods. Progress and weight loss come with steady, consistent workout sessions. Occasionally consider pedaling with added resistance at lower speeds.
For amateurs and pro bikers, knowing what classifies as a fast speed is a common question. This article analyzes precisely how fast 90rpm is on a stationary bike like a spin bike. Simply put, if you are doing 90rpms that means your pedaling speed is equal to 90 rotations of the wheel per minute. This is quite impressive because depending on the level of resistance and prowess of the rider, most people clock around 50 to 110 rounds per minute.
It is important to note that everyone has their own cadence that depends on their mood, riding performance and consistency. For high endurance cyclists, this figure usually stands at 95rpm. Rookies and casual cyclists fall below that. Therefore at a mere glance, 90 rpm is quite fast as it is high cadence. Because of the low cadence likely to be associated with an rpm of 90, not many pro cyclists hit these speeds. This is because with consistent training, firming up muscles requires more and more resistance that simply is not possible with such fast speeds. If 90rpm suits you be sure that is fast.
According to the news outlet Business Insider, burning more calories requires longer and more intense sessions. In fact, a Tour de France rider burns around 1200 calories an hour while on the long, cycling course. At 90rpms for say an hour, you can expect to burn 650 calories. While this might not be stellar, pedaling at 90rpm is something to be highly proud of.