Richmond hilly loop is a perfect little VO workout. Warmup, hammer hill, short recover, hill sprint, short recover, threshold to the line. Cooloff, repeat.
275w NP for the hour. I soft pedaled a touch after the tough efforts then rode in upper Z2. So AP was still 230w. I was able to recover in upper Z2 for these, yessssssss. The HR tracking on the efforts and recovery was looking really good, like the investment in aerobic paid off.
Over 450 for 1:30 up the KOMs and over 500 up the little hill sprint. Almost got both KOMs, two seconds shy.