I try to prescribe RPM ranges for each workout, at least the ones that have text within them, and it would probably be best if we also added the rpm ranges to the workout descriptions. I'll add that to my to-do list and I'll make sure that all workouts & plans created from this point forward include this information in their descriptions.
In general, I try to adhere to a 90rpm minimum unless climbing and/or standing. In the case of seated climbing, with proper gearing you can still shoot for this 90rpm minimum on milder grades but when the road really turns upward you have to do whatever is necessary to keep rolling which could mean grinding away at 70rpm or lower (at great muscular expense, I might add) but even then the higher the rpm, the better you'll preserve your muscles/carbohydrate assuming excellent muscle control, i.e. knee tracking & fluid, circular pedalstrokes.
When it comes to climbing out-of-the-saddle, I try to coach riders to get "comfortable" at around 70rpm but I've seen some of the best climbers around hold a cadence as high as 85rpm. Quick, standing cadences like that come with MUCH practice and exceptional fitness, both cardiorespiratory and muscular, so this can be a very long-term process taking multiple seasons and a lot of time in the hills. For
most riders, achieving a 70rpm spin while standing puts them ahead of the far majority of riders in terms of muscle sparing and higher climbing speeds - but again, this takes a lot of practice and a high level of fitness.
And finally, with respect to VO2max work (and to a lesser extent anaerobic efforts), the idea is to stress the heart/lungs more than the muscles so I emphasize 100+rpm which sounds very high for less experienced riders, but keep in mind that VO2max efforts are typically quite short, often as short as 2-3 minutes (anaerobic efforts are often even shorter than that). This is also part of the reason we perform early-season speed work in the Base training plans as well as why we incorporate quick-spinning drills into many of our workouts.
Head Coach at TrainerRoad
Co-host of the Ask a Cycling Coach Podcast