What does “round pedaling motion” mean?
Ideally, when cycling, you shouldn't just apply pressure to the pedal during the downstroke, but rather utilize the entire cycle — including the top and rear sections of the movement. The goal is an even distribution of force across 360 degrees of pedal rotation.
The result? A fluid, harmonious, and efficient movement in which the muscle groups interact perfectly. The most common mistake among less experienced riders is "pounding": This results in propulsion almost exclusively through downward pressure, which is inefficient and places one-sided strain on the muscles.
The four phases of pedaling
The circular pedaling movement can be divided into four main phases:
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Printing phase (approx. 12 to 5 o'clock)
Here, the main power comes from your thigh. You actively push the pedal down.
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Pulling phase at the rear (approx. 5 to 8 o'clock)
The pedal is actively pulled backward, like scraping with the foot. The hamstrings and gluteal muscles are involved here.
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Pulling phase above (approx. 8 to 11 o'clock)
The pedal is moved upwards – this is where the hip flexors and knee lifter muscles come into play.
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Transition phase (approx. 11 to 12 o'clock)
This phase prepares the transition to the next pressure phase – with a gentle forward-upward movement.
Why is the circular pedaling motion so important?
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Efficiency: The power is distributed better, you can ride longer without getting tired.
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Performance: More muscles are working – a real advantage, especially at high wattages or climbs.
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Protects the joints: Less peak loads on the knee joints – especially important during longer rides or intensive training.
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Faster pace: The steady pedal stroke keeps the speed more constant.
How to train a round pedaling motion
1. One-leg training
Ride on a trainer or outdoors with only one foot on the pedal (careful, only if you have good balance!). This way, you'll immediately notice where the smooth pedal stroke breaks—usually at the top and back. Switch sides regularly.
2. Cadence variations
Play with different cadences (e.g., 60–100 rpm) during training. Higher cadences will force you to pedal more smoothly—because an uneven pedal stroke quickly feels uncontrolled at 100 rpm.
3. Technique intervals
Incorporate short technique intervals into your training, e.g.:
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Drive normally for 5 minutes
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Pay very close attention to the circular pedaling motion for 2 minutes
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1 minute one-legged (each side)
Repeat this 3-4 times.
4. Pedal analysis
Many modern power meters and smart trainers offer pedal force distribution analysis. Use this data to see how smoothly you're pedaling—and where there's room for improvement.
Clever equipment for more roundness
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Pedals with plenty of play: These allow free movement and promote clean pulling.
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Short cranks: Smaller riders in particular benefit from shorter cranks – they make pedaling easier and reduce the strain on the hips and knees.
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Adjust cleats correctly: Make sure they are positioned correctly – an incorrect cleat position can negatively affect the pedaling motion.
Conclusion: Smooth pedal stroke = more fun and performance
The smooth pedaling motion isn't a cycling myth, but a true foundation for sustainable performance. Whether in training, during competitions, or on a Sunday ride, those who pedal smoothly ride more relaxed, more efficiently, and often faster. So, it's worth focusing on fine-tuning your technique – your body (and your pace) will thank you.
Final tip: Next time you're on your bike, imagine pushing a heavy ball around in a circle with your foot. This helps you develop a sense of the flow of movement – without any measuring devices.
