A couple of weeks ago, I started doing some speed work to improve my pedaling efficiency/smoothness. I bought the Spinervals 8.0 "Recovery" video, but I don't really treat it as recovery. To improve my spin, I'm doing it as a regular workout and I do my recovery on other days.

The workout includes isolated leg training along with some high-speed/low-force intervals. The ILT is going well, but my spinning sucks. I can't seem to get past a cadence of ~120 without bouncing. I figured I would improve after a few sessions, but I still can't seem to break past the 120 range.

I'm only able to fit this workout into my schedule once a week, though I do try to maintain a high cadence (~100-110) on my weekly long easy ride.

I've read that it helps to relax the toes, which I'm doing. That part feels good, but it hasn't gotten me past the 120 "barrier" yet.

I'm going to Google and see what other advice I can find, but if anyone here has some, I'll listen.

bouncing...seat is too high

u want numbers ? shoot for 160 rpm with one leg, >200 for both (not sustained, just high numbers)

don't waste your time, unless you race on the track. If you are a roadie, learn to make lots of watts, at modrate and substainable pulse rate (and it wont be at 120 or 140 rpm)

I don't know what Spinervals has you doing, but the high spin recovery rides I do have me riding in zone 2 at whatever max rpm I can sustain. I start with 15 minutes of HS in a 45 minute ride and work up 45 minutes of HS in a 1.5 hr. ride. The remainder is zone 1. I try to do the spin part continuously, without stopping, so I drink or whatever before the interval. I usually run about 116-117 rpm. Low gear, like 42X23. If you go over zone 2, it's not a recovery ride. This is on rollers. Out on the road, I can pull at 135 for a while and have managed a max of 165. It's easier on the road or track.

Keep your feet flat - don't ankle. Keep a cushion of air between the bottom of your feet and the sole of your shoe - that feeling, anyway. It just takes time. This is a recovery ride, BTW. Your legs have to get used to it.

But don't worry about some max rpm. Try to get relaxed and easy at the sub-120 stuff. It's all about efficiency - neuro-muscular coordination, as they say.

when coach troy says 120 or better, in a not-12 cog gear, I tend to go for a PR

As I said, I'm not using the workout as recovery yet. When I start using the workout as recovery I'll probably drop below 120 since sustained efforts near 120 take me up past Zone 2 no matter what gear I'm in. I'll have to try that air cushion idea, sounds interesting.

Precisely why I started the workout. From the ILT I can tell my technique is reasonably smooth, but it could be better.