This 12 min interval was simulating a climb. We only have flat roads around here, but notice how I use lower cadence when standing. Upon reviewing this video, my coach said to focus on my upstroke a little more when standing, as it looks short. Looks like I am a little late on the first part of it at the 5 o’clock position (and that is the calf). Then to add more hip flexor up and over the top.
Power and transition control takes time to master. Can you see me shifting at all? Also notice that there is no drop in speed when going from standing/seated/standing - it’s all about shifting and cadence.