Up until now I've been doing AC (zone 6) workouts straight out of Allen and Coggan's book; if anything, I think they're maybe a little too easy.
So since I was short on time this morning, decided to do the WRI. Started as hard as I could for 15 seconds, sat down, and basically tried to hang on until the PT said one minute.
Set a new one-minute power record on the first one - 591 watts (previous best, August or so last year, 551).
The rest - not so good- came in between 500 and 520 watts. Still need to work on it.
All in all a pretty good quick workout. Thanks WR.