You could look at your power duration curve for the last 42 - 90 days and use ~92% of your 8 minute power as a starting point. That should be pretty safe for the first interval unless you are on a bad day. Might be able to pick it up on the last two if on a good day.
This is assuming you’ve semi recently got a decent effort in for around 8 minutes. Should be okay if your fittness has been increasing. If it has been decreasing or you’ve had a dip you would be better looking at the best from only the last 30 days.
Back and tried this and think this 92% calculation is wicked for anyone wondering what on earth ‘hard-but-doable’ means for a 4x8min session and needs help pacing their first attempt.
I couldn’t go off a best 8min 2021 effort, that would have taken me a watt under FTP! But I had a good effort in October so used that and was able to nail all 4 intervals.
I just started using HR again recently after reading all you guys talking about working to HR in the POL threads so I’m not sure if I did it right and got enough time in the right HR zone to have completed this properly yet, but in terms of pacing I think I know where I stand now and will push a little harder in the two middle efforts from now on. Felt a pang of fatigue at the start of the second one and it put me off, but it was actually fine I realised later and just needed to suck it up a bit.
Honestly after all the internal mental drama… actually think that was one of the most fun workouts I’ve ever done. Going to be smug and add that I had my ‘recovery week’ last week, but did 15 hours Z1 POL riding anyway, and was still fresh enough for this! That’s very cool for guys like me who’re cutting weight at the moment, we can burn a ton of cals, even on ‘recovery weeks’ and still nail workouts.
Just the 4 x 16 left to work out in terms of pacing soon, then I think I’ll stick with this way of training for now on. They do sound horrible these workouts, but done outside at least… actually fun if you’re fresh
This is over an hour at FTP! They really aren’t messing about.