I’ve taken many HIIT classes in studio and on Aaptiv but currently have to lay off because of lower back issues (thankfully it isn’t so bad while biking).
Conversely, after 15 years of bike-as-my-transportation, I recently learned about cadence training and it’s such an improvement! It turns out a lower gear is a basic fix (that my knees just 💗
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I’m trying to pick mine up to 80rpms because it turns out I’ve been grinding in the 60s this whole time. HIIT/strength training for sure has helped with power, but ironically it might have encouraged the grinding outlook.