Which Chainring Should You Choose: 50, 52,53 or 54 Teeth? | Velo-Perso.com Guide

FAQ – Everything You Need to Know About Choosing Your Chainring

How much extra power is needed to move from a 52 to a 53-tooth chainring?

On average, you’ll need about 6% more power to ride at the same cadence when switching from a 52 to a 53-tooth chainring.

Why is it physically difficult to ride with a larger chainring?

Each additional tooth typically requires around 6% more power. That’s a significant jump and usually demands better fitness, targeted training, or improved bike setup (aerodynamics, drivetrain efficiency, etc.).

How much more VO2max is needed to use a bigger chainring?

As a rule of thumb, you need about 2.5 extra VO2max points (ml/min/kg) to move up by one chainring tooth while maintaining your cadence.

If I gain 3 VO2max points, should I change my chainring?

Not necessarily. If your gain comes from climbing, it will mostly improve your leg speed (cadence). That doesn't always translate to pushing a bigger gear. But if your VO2max increased through structured training on flat terrain, you might be ready for a larger chainring.

What VO2max is needed to ride with a 53-tooth chainring?

A VO2max of 52 ml/min/kg is generally sufficient to use a 53T chainring. However, it also depends on your pedaling style. If you rely heavily on cadence, the 53T might still feel too large.

How many watts are needed to ride at 40 km/h?

There's no universal answer. It depends on aerodynamics, bike setup, rider weight, tire pressure, wind, and more. A well-positioned triathlete might need 220W, a fit amateur about 300W, and a beginner with poor posture up to 380W or more.

Can a Garmin device estimate my VO2max?

Yes—and we recommend it. You'll need a Garmin Edge device, a heart rate strap, and a power meter. Your VO2max will be estimated in Garmin Connect, and the accuracy improves over time. It’s a great tool to track long-term fitness progress.

Which is harder: switching from 50/34 to 52/36 or from 52/36 to 53/39?

Going from 50/34 to 52/36 is more demanding—it requires about 12.5% more power, compared to around 6% when upgrading from 52/36 to 53/39. However, beginners using 50/34 often have the most room for progression.

When should I consider changing my road chainring?

When you're progressing rapidly. Riders training consistently with a 50/34 setup may consider upgrading to 52/36 once their power and endurance improve, especially on flat terrain.

What’s the benefit of using a larger chainring?

A larger chainring lets you maintain your optimal cadence at higher speeds. This prevents excessive leg spin (cadence), improves cardiac recovery, and helps you ride more efficiently in groups or during fast descents.

How do I choose the right gearing for my bike?

Start by analyzing your riding style. For casual or leisure riding, the stock gearing is usually sufficient. For endurance and ultra-distance riding, consider smaller chainrings that match your sustainable power. For intermediate riders in progression, refer to our chart above: if you've gained at least 6% in power, it's worth considering a larger chainring.

Which chainring is best for riding fast?

The 53-tooth chainring has long been the go-to for fast road riding. But with 12-speed drivetrains becoming common, the 54T is now the new standard among strong amateur riders. Pro cyclists often use 55T for flat races or time trials.

Does a bigger chainring offer better efficiency?

Yes. A larger chainring generally improves drivetrain efficiency, especially if it lets you use larger rear cogs. The gain between 52T and 53T is modest, but moving from 50T to 54T can save several watts at the same speed.