Did this effort today as I had plenty of time. Here is the lowdown:
30 seconds high cadence at 115, 316
30 seconds high cadence at 114, 387
2 minutes at tempo at 329, 89
30 seconds high cadence at 109 rpm, 405
30 seconds high cadence at 121, 405 watts
4 minutes time trial at 372, 92
4 minutes time trial 372, 92
4 minutes time trial 373, 93
4 minutes time trial 373, 89
8 minutes between each on those for total recovery
Overall a good workout. Speed on the 4 minute efforts in windless conditions was also pretty good.
