Yep. 50 seconds seems like a long rest until it isn't. Standing, seated, it doesn't matter on the 40/20, but standing works for the ten seconds. The burst every 3 minutes is a nice little workout, simply because it works you, but the three minutes goes so quickly, the workout seems less time than it is.
40/20s I’ve always done seated
The 3 mins with burst I was struggling to maintain tempo at the end, and def struggling to hit 330. Route was pretty hilly which made it interesting.
Riding the checkpoint for funsies tomorrow, last ride before work and no power meter. Just gunna cruise and have fun. Legs can’t do much anyways.