Computrainer - Microintervals, 2kloop etc etc

Looking for some variety... and hopefully get a good workout. Trying Microintervals, aka 30-30.. 150% FTP (est VO2Max) for 30 seconds, then half that for 30 seconds, repeat... The ERG file I setup only had 11 repeats. I probably could have done more. Ended up doing two reps with a 10 minute cool down in between.

Then an hour+ of my 2k loop, 20 laps, most with the high cadence and low cadence drills.

Here is the original description (running oriented though) of the vVO2Max and 30-30 workouts. And here and here for some discussion on the wattage list.

The ERG file is quite simple:

[COURSE HEADER]

VERSION = 2

UNITS = ENGLISH

DESCRIPTION = Micro Intervals 330

FILE NAME = MicroIntervals330.erg

MINUTES     WATTS

[END COURSE HEADER]

[COURSE DATA]

0.0     100

1.0     150

3.0     150

4.0     180

5.0     150

6.0     180

7.0     150

8.0     180

9.0     150

10.0    165

10.0    330

10.5    330

10.5    165

11.0    165

11.0    330

11.5    330

11.5    165

12.0    165

12.0    330

12.5    330

12.5    165

13.0    165

13.0    330

13.5    330

13.5    165

14.0    165

14.0    330

14.5    330

14.5    165

15.0    165

15.0    330

15.5    330

15.5    165

16.0    165

16.0    330

16.5    330

16.5    165

17.0    165

17.0    330

17.5    330

17.5    165

18.0    165

18.0    330

18.5    330

18.5    165

19.0    165

19.0    330

19.5    330

19.5    165

20.0    165

20.0    330

20.5    330

20.5    165

25.0    165

25.0    150

[END COURSE DATA]