Great point. Cadence has been a big part of the learning process on cycling in general as well as the intervals.

I think like many beginners, I was loping around at 70 rpm. You just feel like it’s fast enough and you feel the resistance and figure your building because you don’t know better. And 90 rpm feels too fast and you’re in lower gear and think you’re not really accomplishing much.

But, over time, and spending some hours on this pretty techy stationary bike they had in my gym, I was able to see the rpm and watts and what 90 feels like, get used to it, and push to maintain that cadence with higher resistance.

It translated to my outdoor riding and I could see I was just naturally upping my cadence without thinking about it.

With the intervals, cadence is the big factor in progressing. My goal for cadence for a 30 second interval is basically to get to spinning as fast as you can in a gear for 30 seconds and go as fast as I possible can and be “broke” as far as my lung capacity and you fade to basically not even being able to pedal for a little bit.

Now, I’m trying to see if I’m ready to go higher gear on these. It’s going to be brutal at first to build cadence back to what it is now in the lower gear but I guess that’s what makes it fun and a challenge; )

Btw, I know I’m being a dumb@ss and need to get a power meter already, lol