There’s are hard start but not too hard. The goal is to rev the engine high and achieve the fish out of water breathing state without trashing the legs too much (thus high cadence). Kolie has done like 10 hours of podcasting on the subject!
I think the chief difference is that Kolie is targeting cardiac preload to increase the stroke volume of the heart. This is a central adaptation.
The Rosenblat studies suggest that time in zone above FTP will result in a better 40km TT times. These studies suggest that training above FTP for longer at a lower intensity provides a peripheral adaptation or maybe some of both.
(Before anyone wants to get into a hard debate about this, I’m not up for it. That is like 15 hours of podcasts and several studies off the top of my head summarized in two sentences. I’m sure details have been left out.)
This is the way. The high cadence ones are all about driving physiological change and getting adaptations. Definitely a build phase workout (or base in some circumstances).
But at some point (if you’re me) you’re going to end up on Zwift and have to get up the Petit KOM or Box Hill and do some damage (or not get dropped) and so practicing pushing max power for 3 to 8 minutes is an important workout too, because it’s so specific.
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