Quick and intense lunch spin. I tried to concoct about the worst thing I could think of for 30min as a last "hiit" before vacation.
5min warmup
2min all out
1min rest
2min all out
3min rest
2min all out
3min rest
10min SS
2min at power interval power to finish up
cool down
When I say all-out, I mean all-out.
I went at a new PR for 2 min power for each of those reps. I've had the monkey on my back for a while not being able to get over about 380w or so for 2min. Bagged 400 for those today. Usually the 380w was a one-and-done deal.
Wasn't trying for a new 5min PR, but with the 2min, 1min, 2min it averaged out to a new one at 340w.
I'd guess all out for 5min I could do more if it wasn't an average.
After taking a good dump, a leak, and standing on the scale nekked this AM......all that at 152 lbs. So almost 5.0 w/kg for 5min. Nothing Earth shattering for you all, but great stuff for me.