Should you spin fast or push a bigger gear before T2? Small lab studies in triathletes disagree: cadence changes your first few hundred metres, but most found no clear effect on overall run time. What they show.
Low-cadence torque intervals are sold as strength work on the bike. Measured pedal forces stay well below gym loads, and training trials disagree. What the studies show, who they tested, and where big-gear work fits.
Threshold, sweet spot or VO2max: which intervals raise FTP fastest? Meta-analyses in trained cyclists find intervals help modestly, with no clear winner by type. What that means when you only have 8 hours a week.
Myth: Spinning fast before T2 makes your run faster.
Myth: Sweet spot is the proven way to raise FTP.
Myth: Torque intervals are strength training on the bike.