My understanding(?) is that SS is done at lower cadence in order to work your muscular endurance; VO2 is done at higher cadence in order to work your cardio.
The in-ride recommendations are just that – general recommendations. Everyone is different so you have to adjust to what works for you, but just know that there are some things which are good for you that won’t necessarily feel natural or good, like different cadences; that’s why we train.
