I have a direct drive dumb trainer, an Elite Volano, which I use in conjunction with my 4iiii power meter. So setting the power level is up to me. Since starting structured training with TR this spring, I got a lot better at accurately hitting power targets within a few watts. However, I am struggling with short, hard bursts such as 5- or 12-second sprints at 200 % FTP or so. I can do the efforts alright, but either I slightly undershoot by about 5 % or overshoot by sometimes as much as 15 %.
Essentially, I would like to know whether I should aim for hitting the instantaneous power target, even if that means undershooting the average, or whether I should try and stick to the target of the power average with short, hard efforts?
Not hitting or exceeding the averages makes me feel I didn’t do my homework properly, so I usually try to err on the side of going harder. Here is how I do it currently: about 5 seconds, I switch to my large chain ring and then 3 seconds before the sprint starts, I start winding up so that at the beginning of the sprint, I am roughly at the desired power. For VO2max efforts I am quite accurate in hitting the power target, but not so when it is 2x of my FTP. Very often, I am below it and in order to hit the power goal (i. e. the average over the course of the interval), I push harder (say, I do 670 W when 600 W are what is asked for). Oh, and I have set power smoothing to 2 seconds. I could wind up earlier, but that could get quite punishing in some workout where I have to do quite a few sprints, some are during threshold intervals.
Any advice here?