VO2 115% 2min30s interval - out of saddle

This somewhat falls into different coaches, different approaches. I’ve got plans that list “self-selected cadence” for vo2 workouts.

I’ve been re-reading Chris Carmichael’s Time Crunched Cyclist and he is a proponent of high-cadence cycling for the reason nash031 gave above. The book lists some of the benefits of higher cadence during high-intensity efforts, including shifting burden to more fatigue-resistant cardio system, and to help give you the snap needed to accelerate hard on attacks, covering attacks, bridging gaps, and cresting small hills. The book encourages 90rpm or higher, although the PowerInterval (vo2) workouts list 100rpm.

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