Try to keep your cadence above

When a workout says:

“Try to keep your cadence above 85rpm, preferably above 95rpm.” (i.e. Three Sisters) is that for the entire workout or just the high interval sections? Is it ok to drop down to something like… 80rpm during the low parts?

I feel that I’m just whipping the cranks around with no little to no resistance at 95+ rpm at the low power stages and my form suffers.

no reason to reinforce bad form, in my opinion.

This time of year I’ll do a really easy ride and work on increasing cadence, I’m like you and find it more natural to drop cadence to 70s and low 80s during recovery intervals.