Whilst I have a perfect hill that I use if I want a 5x5 Vo2 max session (with perfect 5 minute rest intervals!), what (if any) are the real world benefits of doing them continuously as opposed to a general ride where I can ride different hills but the rest might be as much as 9 or 10 minutes?
Is the main factor here that heart rate will not be elevated? What if I could nail each interval with a longer rest at 118% but maybe only hit 110% for the last 1 or 2 if doing continuous.
A brief science lesson welcomed.