I'm doing a bit of a progression of 120% intervals. Last week I did a trainerroad workout with 18x1min intervals at 120% on Tues and Thurs. This week I'm doing 12x90sec at 120 and then next week 2min then maybe 2.5 and finally 3.
My son, who has been riding without training wheels for all of 2 days, and I rode around our neighborhood for 5miles yesterday as well. That ride was 1 TSS lol