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:30 intervals, or as hard as I could go for about half a kilometer. It's been a while since I've done any structured work at this level, though of course there are no shortage of jumps above 600 watts on game day.
Even though the workout is short, the intensity takes its toll on me. NP for the whole 50 minute ride was 306, which is an IF of 1.02. If you look just at the work period starting at the beginning of the first interval and finishing with the end of the last, it's 25 minutes with a NP of 348. No way could I turn over 348 watts steady for 25 minutes. Maybe 8, but not 25. I'll never win a TT, but if anyone invents a race where the winner is the guy who can jump for 15-30 seconds over and over again, and then gets a long time to rest, sign me up. Oh, and the race has to be under an hour, m'kay?