Did 15 x 1 minute on Wednesday and 5-4-3-2-1 minutes today, 1 minute between, and then 3×1, 30 between. 

Continuing with the short 30 second to 3 minute efforts. Today was:  10 min warmup 30 seconds on with 30, 20, 15, 10 second off x 2  3 minutes easy 10×30 seconds on/off 3 minutes easy 1 min, 2 min, 3 min, 30 seconds between 5 minutes easy 1 min on/off 30 second efforts at

Last week I did a series of 3 minute efforts at TT pace. One attachements represents those. Today I did 30-6-90-60-30-60-90-60-30 seconds, 30 between; 3 min easy; 30-30-30-30-30, 30 between; 3 min easy; 60-60-60-60-60, 30 between. Watts at 110-120% of FTP. 

https://trainright.com/renee-eastman-top-5-weight-loss-mistakes-for-cyclists/?utm_source=ctsnewsletter&utm_medium=email&inf_contact_key=8810b8c378eb181eb641c163c5083249

Average power at 413 with effort of 409, 414, 415, 417 and 411. 

Did 12×1 minute on/off at Ault Park, avg of 474w, low of 452 ands high of 521

Started off with 30-6-90-120-90-60-30 seconds, 60 seconds between, power from 410-510w.  5 minutes easy then 30-60-90-120 seconds, 30 seconds between, 410+ 5 minutes easy 3×60 seconds on/off, 410+

I used the Rouvy Wisconson 5K course for three 7 minute efforts ate 340-350 and then did 7 x 30 seconds on/off. All 5k efforts had an easy 5k between and then 20 miles easy before the 7 x 30’s. 

I did 4 x 2:45 at 360-380x and then 7×30 seconds on/off at 477w avg. Only showing 3 of the 2:45.