Those aren’t all-out sprints, I wouldn’t be concerned about getting the full benefit. Here are the goals for sprints in Ebbetts:
Ebbetts also aims to increase your ability to generate a lot of power in a very short period of time via increases in how much muscle you can activate as well as how quickly you can do it.
These muscle-activating tags are short enough to avoid overwhelming your muscles as long as a quick cadence is utilized, so spin quickly through the bursts and then promptly return to your pre-burst cadence.
Try to keep your cadence above 85rpm during the majority of the intervals and then as fast as you can control during the bursts, ideally above 110rpm.
I’ve got a Kickr 2017 (wheel-off), use TR’s PowerMatch with a Stages crank power-meter, and have found that hitting the 5-sec targets in Erg is a skill you can develop. Here are some 180% 5-sec sprint intervals from two weeks ago:
And I actually hit the power target on sprint 1, if you delay the start of the 5-sec window by 1 second. Its easy to see with the Search feature:
The point of these sprints is to teach your body to quickly unleash a large amount of power, which requires your brain and muscles to work together.