Ok first off I was trying to see if I could hit that 186. And I usually only do those super fast cadance for no more then 30 sec. If I know the set will be a min, I ride at between 115 and 130. 2 to 5 min about 120. I am using the speedwork class to increase my road cadance so the 120 feels more natural. Because I spent all last season mashing the pedals, I neglected spinning.

As far as heart rate, It appears I was out of shape. Hard to believe after a season of riding and ave 16 to 17mph.