It depends on the individual and the terrain; and it can vary, depending on how you feel- so that you may enjoy using different cadences and different amounts of mashing during the same ride.

Ignore the "research"- most of it is a JOKE- and conducted under very unrealistic conditions. Often, the only thing scientific about it, is that those conducting it are wearing white coats.

Just like they're now finding out that all the dietary "research" done over the last 40 years is BS.; so too is much of sports/cycling research.

Go with what works for you. Try different things, and find what works best for your own particular situation and body/health.

Personally, I have no idea what my average cadance is, because I don't track it. I just ride my bike. If it's getting too hard to pedal and my legs are getting tired, I switch to a lower gear. If I'm spinning kind of fast and not getting anywhere, I shift to a higher gear- just like i did when I was a kid. Cycling isn't about heart rates and wattage and cadence....it's about movement; exercise and enjoyment. We all knew "how to ride" when we were kids....but it seems that many adult cyclists forget, and instead become obsessed with equipment and numbers.

How many bought-into the notion of "pulling up on the pedals" over the last 20 years? (My, I'll bet the timing of that coincides perfectly with the marketing of clipless pedals! )