Here go examples of “good” outdoor intervals:
3x17 minutes (these were supposed to be 3s15, but the top of the climb was at just under 17 minutes): All of the intervals were within 7 seconds total elapsed time of each other (manually hitting lap button) with both NP & Ave. Power at 198 or 197 watts
Another example for short (3, 2, 1 minute) hard start intervals
Here’s one done as a very long interval - ~1:55 in total - on slightly undulating terrain:
As others have said, the keys to doing “good” outdoor intervals are:
- Pick your terrain to match the interval length. This is probably keys 1 - 5
- Know the terrain. For all three of these examples, I’ve done intervals on them at least 4 or more times previous to these examples. So I know the terms / changes in gradients / where I might get slowed by traffic / lights - only an issue on the long interval course.
- Practice, practice, practice.
- Have a simplified interval data screen. Unlike some others, except for the short intervals (3, 2, 1), I look at the following power numbers check my pacing: 10s ave, interval NP, interval average Power. Plus interval time and cadence. That’s it.
- I also don’t do these using the workout functionality. These are simple enough that I just know the interval pattern I’m supposed to execute, and I use the lap button. At least for me, this is easier as I’m not worried if I’m off slightly on the recovery between intervals, or if a specific interval ends up being slghtly shorter (or longer) than it is supposed to be because of terrain / cars / whatever. See the 3x17 which was supposed to be 3x15, but the top of the climb was at ~17 minutes, so I went to the top of the climb.