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Cadence 180

Running cadence/stride/pace math, the '180 spm' figure explained with real caveats, and form cues

Unify Dynamics LLC

Documentation
Tools5read-only
Sign-inNoneno account, no key
Data keptNoneprocessed in memory
PriceFreeoptional Pro limits
StatusLiveMCP + REST
Works withMCP · RESTany agent

Try asking

Real questions, and the tools your agent calls to answer them.

What cadence do I need for a 5:00/km pace with a 100cm stride?
Tools called
cadence_from_pace
What stride do I need to hit 180 spm at 12 km/h?
Tools called
stride_from_pace
Is 180 steps per minute a real target?
Tools called
cadence_180_reference
Running form tips to avoid overstriding
Tools called
running_form_cues
How do I safely raise my cadence from 160 to 180?
Tools called
cadence_drill_progression

About

Cadence180 treats running cadence as real, exact math rather than folklore. cadence_from_pace and stride_from_pace compute the inverse relationship speed = cadence x stride_length in both directions — give a pace or speed and a stride to get cadence, or a pace/speed and a target cadence to get the stride it needs. cadence_180_reference explains where the '180 steps per minute' figure came from (coach Jack Daniels' observation of elite runners at the 1984 Olympics), why it's commonly targeted (overstriding usually shows up as low cadence for a given speed), and its real limits: cadence is pace-dependent, height-dependent (stride length scales with leg length), and no single number is proven optimal for every runner. running_form_cues gives general, documented running-form cues (forward lean, foot landing under the hips, arm drive, quick ground contact). cadence_drill_progression builds a gradual, metronome-based cadence-training plan in ~5% steps, mirroring the increments used in controlled step-rate-retraining studies. Keyless; computed locally; nothing stored; general fitness/technique information, not medical or coaching advice.

Sources: Computed locally / hand-curated (exact pace-stride-cadence formula; '180 spm' origin and caveats hand-curated from Jack Daniels' published observations and general running-coaching literature; cadence-drill progression grounded in step-rate-retraining research, e.g. Heiderscheit et al. 2011); fully local, zero upstream calls

Privacy

The publisher, Unify Dynamics LLC, states that tool inputs are processed in memory and not retained.

Data not collectedNo account, no profile, no stored prompts or results.
Privacy policyTerms

What it can do

5 tools, grouped by job. Every one is read-only or compute-only.

OpenAPI
Cadence math2 tools
  • Cadence from paceCadence (steps/min) required by a pace/speed and stride length: cadence = speed_m_per_min ÷ stride_length_m.
  • Stride from paceStride length required by a pace/speed and a target cadence — the exact inverse of cadence_from_pace: stride_length_m = speed_m_per_min ÷ cadence_spm.
Reference2 tools
  • Cadence 180 referenceExplains the commonly cited "180 steps per minute" figure: where it comes from, why people target it, and its real caveats (pace-dependence,…
  • Running form cuesGeneral, documented running-form cues: forward lean, foot landing under the hips, midfoot strike awareness, relaxed shoulders, arm drive, quick…
Training1 tools
  • Cadence drill progressionA metronome-based cadence-training progression: gradual ~5% increases per stage rather than jumping to the target, mirroring controlled…

Information

PublisherUnify Dynamics LLC
CategorySports & fitness
LanguagesEnglish
Built forGlobal (metric units)
CompatibilityAny MCP client · any agent · REST
Version0.1.0
MCP endpointhttps://cadence180.connectorbay.com/mcp
REST APIopenapi.json
SupportGet help · Status
CountryWorldwide

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Documentation

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What Cadence180 is for

Turning "steps per minute" into real numbers — what cadence a given pace and stride actually require, what stride a target cadence needs at a given pace — and giving the commonly repeated "180 steps per minute" figure an honest, critical explanation instead of citing it as an unqualified rule.

What it does

cadence_from_pace and stride_from_pace compute the exact relationship between pace (or speed), stride length and cadence: speed = cadence × stride length, so cadence = speed_m_per_min ÷ stride_length_m and stride_length_m = speed_m_per_min ÷ cadence_spm. These are true inverses — computing cadence from a stride and pace, then stride back from that cadence and the same pace, returns the original stride length exactly. cadence_180_reference explains where "180 spm" comes from (coach Jack Daniels' observation of elite runners at the 1984 Olympics), why people target it (a low cadence at a given speed usually signals overstriding), and its real caveats: it is pace-dependent (easy runs sit naturally lower, sprints far higher), height-dependent (taller runners need a lower cadence for the same speed since stride length scales with leg length), and not proven optimal for any given individual. running_form_cues lists general, documented running-form cues (forward lean, foot landing under the hips, midfoot-strike awareness, arm drive, quick ground contact). cadence_drill_progression builds a metronome-based, gradual cadence-training plan — roughly 5% increases per stage — mirroring the step sizes used in controlled step-rate-retraining research, rather than jumping straight to a target number.

What it is not

Not a gait analysis or a coaching assessment: the 180 figure is a commonly cited rough target from observing elite runners, not a physiological requirement, and the evidence behind cadence retraining supports a gradual self-relative increase (5-10%), not any specific absolute number. Foot-strike and form cues here are general and documented, not a diagnosis of your own mechanics — a running coach or physical therapist can assess your actual gait. General fitness/technique information, not medical advice.

Privacy policy

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Cadence180 — Privacy Policy

Effective 28 September 2026. Unify Dynamics LLC ("we", "us"), Menlo Park, California.

What Cadence180 is. Cadence180 is a connector (an MCP server and REST API) that AI assistants and personal agents call on your behalf for running cadence math and reference content: pace/stride/cadence conversion, the "180 spm" figure explained, running-form cues, and a cadence-training progression. You interact with your assistant; the assistant sends us only the numbers needed for the calculation (pace or speed, stride length, cadence, height).

What we receive. The arguments of each tool call (pace, speed, stride length, cadence values, height), the technical headers needed to serve the request (an IP address or a client identifier supplied by the assistant, and a Pro API key if you have one), and standard server logs.

Everything is computed on our server and nothing is stored. Every result is a formula applied to the numbers you send, or a lookup in a small bundled reference. No request is forwarded to any third party. The numbers you send are used for that one answer and are not recorded, logged in request bodies or used to train anything.

What we do not receive or store. We do not receive your conversation with the assistant, your name, contacts, medical records, location data or any account credentials. Rate-limit counters (a client identifier and timestamps) are held in memory for at most 24 hours. Hosting-provider access logs, which contain IP addresses and request paths but not request bodies, are retained for up to 30 days for security and abuse prevention.

Sub-processors. None. Hosting: Vercel (United States regions).

Legal bases and your rights. For users in California, the EU/UK and elsewhere, our processing is necessary to provide the service you request through your assistant. Because we store no personal data beyond short-lived logs, requests to access, correct or delete personal data are usually satisfied automatically; you can still contact agent@connectorbay.com and we will respond within 30 days. We do not sell or share personal information and do not use your data to train models.

Children. Cadence180 is a general-audience service operated by the adult using the assistant.

Changes. We will post changes here with a new effective date.

Terms of service

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Cadence180 — Terms of Service

Effective 28 September 2026. These terms govern use of the Cadence180 connector ("the Service") operated by Unify Dynamics LLC ("we", "us").

  1. The Service. Cadence180 returns running cadence math and reference content — pace/stride/cadence conversion, the "180 steps per minute" figure explained with caveats, running-form cues, and a cadence-training progression — from exact formulas and hand-curated, cited reference material. It is accessed through an AI assistant or directly over MCP or HTTP.
  2. General fitness/technique education, not medical or coaching advice. Cadence and stride figures are exact math given the inputs you provide; the "180" figure and form cues are general reference points drawn from published coaching observations and running-retraining research, not an assessment of your own gait or mechanics. Consult a running coach or physical therapist before changing your running form, especially with an injury or a medical condition.
  3. Acceptable use. Do not use the Service to circumvent rate limits. Automated use within the published limits is welcome.
  4. Availability. The Service is provided "as is" without warranty. We may change, limit or discontinue it at any time.
  5. Data. Our Privacy Policy describes what we process. In short: your query is answered on our server and nothing is stored.
  6. Pro keys. Optional Pro API keys are issued at our discretion, are personal to the holder and may be revoked for abuse.
  7. Liability. To the fullest extent permitted by law, Unify Dynamics LLC is not liable for any loss arising from use of or reliance on the Service. Our total liability is limited to US $100.
  8. Governing law. California law; venue in San Mateo County, California.
  9. Contact. Unify Dynamics LLC · agent@connectorbay.com · https://connectorbay.com/cadence180

Support

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Cadence 180 support

Email agent@connectorbay.com. We answer within two business days.

When you report a problem, include the question you asked your agent, roughly when, and which agent you used (for example Claude, ChatGPT or Gemini). Never send us passwords, account numbers or ID numbers. Cadence 180 never asks for them.

Get Cadence 180

Free · No sign-in · Read-only

Streamable HTTP, stateless, no authentication. Paste the endpoint into any MCP-capable agent.

https://cadence180.connectorbay.com/mcp
{
  "mcpServers": {
    "cadence180": {
      "type": "http",
      "url": "https://cadence180.connectorbay.com/mcp"
    }
  }
}