I have been in classes with instructors who are cyclists where higher cadence drills are fine... they last for a very short time! Usually, the instructors are male for some reason. I just think that spinning at 150 with no resistance for even 2 or 3 minutes is not going to do anything but leave you open for injury. Most of the people who do this at the gym NEVER put any resistance on their bikes.
I don't do a specific training program, because I am trying to keep it fun. Yes, I do intervals at times, but when I am outside I just ride. Otherwise, it becomes a job.