@brendanhousler here is an example of what I think of as a “swimming set” – 20 x 1:00 on, :30 off. These are on a fixed gear on a kurt kinetic, so power gets limited by cadence (I’m more of a masher than a spinner, and the high rpm of these makes them a challenge for me to hold the power in the last :15 of each interval).
I’ll peg these at somewhere around 115%. The first ten are not that bad. The last ten kind of suck.
