rsbob 

I know one rate doesn’t fit all, but am interested in how fast one spins to either maintain or increase speed. Been doing a Zwift training series where the spin rates go what I consider quite high since I am usually happy on the flats about 82 RPM, but that probably is not the most efficient. I read its better to tax the heart by spinning fast on the hills than using ‘hero’ gears and mashing it out. But was is your go-to on the flats and if you are climbing then don’t use the multiple-guess but write out what you spin at on say a 5% sustained climb.