yesterday did an anaerobic workout (level 6 for those on TR) ranging from 15-60sec and between 140-160%. The 60min workout had an IF of 0.92. On Sat I did several 2min vo2 things outside, set a really good power on all of them around 360w but I did one of them at 380 which was cool, my IF for the work portion of the workout (around 36mins) was 0.97, we generally don't see high IFs during CX here but seeing this stuff in training makes me feel good about the effort I can put in for races.