Let’s try this one again and see if we can improve?!!!!
2:00 work/1:00 rest X 10
This can be done on any machine or outside. Try to be at 75-80% of max effort. This can also be tested on a machine. Could look like this:
10 min easy warmup
3 min break
2:00 max effort and look at Avg watts for the 2:00 effort
3 min break then start intervals. Take 75% of max watts from 2:00 test and try to maintain that for 10 rounds. (example: 2:00 test max effort was 200 watts for avg watts, then you wil maintain around 150-160 watts for all 10 rounds)