What I mostly due is hard but not true max pacing efforts. It’s about knowing yourself. I’ve also got easy to access trend data in WKO, and in Intervals you can see the top 5 efforts at any duration. Just using Intervals.icu setting targets seems like childs play if you are challenging yourself on pacing efforts and spending a couple minutes post-ride to consider how it went and write comments. And bonus, I started doing that 8 years ago so there was no waiting for some fancy tool, and now it is a habit.
For example last night I went out and did ‘time to work on 10-sec sprints’ every 5 minutes during a 90 minute endurance ride. Really just working on form. Here is what it looks like in Intervals for the last couple years (in WKO I have charts):
pretty obvious I haven’t been working really short durations this year, and last night was just the start and I landed at #5 effort from just over a year ago. Last night I was just working on form and not pushing power yet.
In WKO I have a chart showing 10-sec (and other) power:
you can do something similar in Intervals too.
Now that I’ve worked on form, next time out all of the 10-sec power peaks should be over 800 and I’ll give them a little more gas.
Take that same concept and apply to any work above threshold.