Had a day off yesterday so I wanted to do something hardish on the road. I settled on trying to do 10 intervals of 360W (115%) x 3 minutes to get a total of 30 mins above 360W. I've got some good flat straight roads that I can use so it's like being on the turbo just with a bit more traffic.
The first 2 intervals were quite easy and the third was curtailed by poor timing which meant I found some red traffic lights. The next interval was the first of 5 up the the same strip with the 5th getting an extra minute to make up for the shortened interval, and then the last ones were on the way home.
HR (red) never got above 170bpm and power was relatively well controlled but did tend to drop off towards the end of some intervals because I was getting tired from going off too hard. The best interval was the one shown as number 13, a nice even effort throughout, but real life isn't as controlled as these intervals so I'm happy to mix it up a bit more as long as I achieve the average power.
It was actually quite a hard workout but it would be better if I could do it with less of a break between intervals, but the roads don't allow it due to traffic. As I get closer to racing I need to do more of this with shorter breaks and some harder intervals thrown in too.