Did 1-2-3-4-5-4-3-2-1 efforts with 60 seconds between the sets so 1 x30, 60 easy, 2×30, 60 etc, 3×30, 60 easy, etc.
Did a few rouvy races last week with power in the 280 +/- to 310-320 range for some tempo and steady state pacing
30 seconds on and off