Cadence training-High/Low

Today's workout.

trainer ride-
WU: Good warm-up for 15 minutes and then do these:
MS:
1minute- 53:15--50-60 rpm-PUSH the gear!
1minute 39:15--90 rpm
1minute 53:16--50-60 rpm resistance training on the bike!
1minute 39:16 -90rpm
1minute 53:15- 50-60 rpm- GRIND!
1minute 39:15 100 rpm
1minute 53:14- 50- 60 rpm- PEDAL SMOOTH
1minute 39:14 - 110rpm
1 minute 53:13---50-60 rpm
1minute 39:13 ---110rpm
5 minutes- 53:19 --90 rpm
6x 30 seconds ---53:13 --50-60rpm- Make these HARD and strong,seated efforts
resting for 1minute between each...90rpm…