For clarity I can do high cadence, I can’t sustain that cadence for multiple intervals of sweet spot and threshold work.
A bit of extra info I used to play volleyball competitively, so I have years and years of explosive efforts in my legs which I believe helps with the VO2 max and higher efforts. But no training of any sort in the endurance areas. Sure I’ve ridden for years which gets me something but I’ve never focused or trained tempo to threshold efforts before last year.