What Are the Benefits of Single-Speed Training on the Bike?

What Are the Benefits of Single-Speed Training on the Bike?
Training on single-speed bikes has become increasingly popular with both mountain bikers and road racers. Any cyclist can improve their speed and endurance by putting in time training on a single-geared bike.


Since-single speed bikes lack gears, so the rider must exert more effort when pedaling uphill, making the rider stronger, which translates into better performance on any type of bicycle.

Improving Cadence

Bikes have gears so that a rider can maintain an even cadence (pedal speed) over a variety of terrain. Without gears, the rider needs to learn how to maintain difference cadences, thus increasing pedaling efficiency.

Fixed-Gear Bikes

Fixed-gear bikes are a type of single-speed bike in which the rear cog is directly attached to the rear wheel, making the wheels spin anytime the bike is moving. This type of riding promotes a more effective pedaling style and increase flexibility.


Learning to ride a single-speed or fixed-gear bike takes time. Because a fixed-gear bike does not allow the rider to coast, it is best to learn this riding style in a safe environment.

Expert Insight

Riding a single-speed bike is a fun way to change up your training program and help you avoid boredom by giving you a new set of challenges.

Article Written By Wren Mcilroy

Based out of Salt Lake City, Wren Mcilroy has been writing outdoor recreation and travel-related articles for 3 years. She holds a Bachelor of Science in psychology and biology from Winona State University in Minnesota.

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