Tried WRI's today for the first time. I'm a beginning racer and I had not done any formal internals except threshold stuff up to this point. These were painful in a totally different way.

I was trying to find a good spot to do these in my neighborhood and some of the intervals were better than others. A moderate uphill seems best.

Question - do people typically do these out of saddle the entire time? I also tried one starting out of saddle, sitting in the middle (road flattened a bit) and then finish strong out of saddle. It was my best number, but also just my second try. I was fading much earlier when I did the entire thing out of the saddle, but maybe that's a good thing if it causes greater adaption.