Originally Posted by
spectastic
I think he means 1 interval = 30" all out, 3' hard riding, 10" all out, 4-5' recovery
Well, if you want to be clear and concise, yeah.
Note that when done as Hunt/Coggans wrote it, the first 30 seconds is at 300% and the last 10 seconds at >%200. Yeah, that kind of zone 7.