Notes
Interval set with tri team - done on bike. Kept resistance low, increased cadence to up the intensity during the intervals. Kept power > 160 W during intervals, peaked at 185 W (cadence of 140+)
Warm-up with 2-minute build to max intensity, then recovery followed by:
1-minute max effort
recovery
2-minute max effort
recovery
3-minute max effort
recovery
2-minute max effort
recovery
1-minute max effort
recovery
Unsure of recovery times, but HR recovered to aerobic range before the next interval.