This was an interval workout.

In the Warm Up, the workout called for five 30 second intervals at 95% of my 220 watt Critical Power (CP) with 30 seconds recovery. Then in the main set, the workout called for ten 30 intervals at 90% of CP and then a 10 minute steady state at 70%. This should have been an easy workout, but because the intervals were short, it was hard for me to target my effort so I just worked hard and found that my effort was much higher than what was called for. For example, in the warm up intervals, my effort should have been 209 watts, but was between 250 and 290 watts. Then, in the main set intervals, the workout called for an effort of 198 watts, but I was often over 220 watts. As such, I made this workout much harder than it should have been.