Originally Posted by
taras0000
You need more than 3 minutes rest between efforts when training speed. With about 10 minutes rest, you might have actually seen a better decrease in time. You should be fresh as a daisy before each effort.
^^^ This!
Keep at it and get the line right, and then you can look at real comparisons between efforts. Don't be too specific about holding black, just don't go heading up to the blue line. Sweet spot cadence is at about 120rpm, give or take depending on your genetics mainly. Gear up a bit and go at it. If you've got the gearing to play with, keep gearing up and look at your times/speeds. When you slow down drop the gearing back.