Looking at a higher cadence roller ride, it appears to be an all cardio drill that helps smoothness. I never got out of my small ring for this drill and watch the heart rate climb. I also do roller drills with max cadence spin-ups. So in my experience, these help to vary the workouts and I usually do these higher cadence rides when my legs are tired from strengthening drills , for recovery.


Wanted to add that after 30 minutes or so of high cadence in an easy gear, your legs feel juiced and ready to roll. I have incorporated spin-ups and easy gear sprints into my pre-event leg opener routine.