Perform a cadence check by holding your hand over your knee while riding your bike. Count every time your knee hits your hand for ten seconds. Multiply by six to calculate the RPMs (Revolutions Per Minute). Cadence ranges from 60 to 110 RPMs depending on the training affect you are trying to achieve (endurance, strength, interval, race day, recovery).
Spinning.com has an excellent chart of target heart rate zones associated with the five different training zones along with their respective cadence ranges.
I highly recommend wearing a heart rate monitor to monitor your heart rate and calories burned for any aerobic training workout. Polar is the leading brand of heart rate monitor. Timex Ironman is a good brand as well. Wearing a heart rate monitor allows you to easily determine if you're working too hard or not hard enough to reach your fitness goals. Here's how to calculate your heart rate using the Karvonen formula.
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