Anyone listen to the empirical cycling podcast? They were making a pretty good case for high cadence during vo2 work, which coincidentally I have scheduled today. The suggestion is high cadence (like 110), hard start, max effort, don't worry about target power. More short intervals are ok if you can't handle longer ones. Something about the muscle pump effect creating more preload on the heart and encouraging more cardiac output leading to higher stroke volume, which is the primary desired adaptation.
Anyway I'll try it later today and report back.