Agreed, I think they are all productive. It looks like a nice and gradual build.
Here is a recent ride I did with specific low cadence work:
I think you can continue to increase the number of low cadence efforts and their duration over time. I take two approaches when I apply low cadence work.
Background: I use the small ring (34t) and middle of an 11-28 cassette for all my training in ERG on a Kickr17.
- My first option (and one that works in well in the beginning, middle or end of any interval) is to simple shift from the small ring to the big ring (50t). This gives a nice reduction in cadence and also leads to more flywheel speed and associated inertia. I then downshift anytime I want to revert back to a faster cadence.
- When I want to do a longer low cadence effort (and one with less flywheel speed) I keep my 34t x mid cassette gearing, and then slow my cadence to the target about 15 seconds before the main interval. I simply hold that lower cadence for a significant part or the entire interval.
I mix the use of these as best fits my need and the specific workout.