Originally Posted by
burger0014
Criss Cross 2x20 Intervals. This workout crushes me and highlights all my weaknesses. This is the closest I've ever come to actually finishing it correctly.
Originally Posted by
burger0014
2 x 20 @ 93%, every 2 minutes go to 120% for 30 seconds then back to 93%. Then 2 5x5 @ 110%.
looks like you are way overshooting the 120% for many of them. since your post implies you are trying to get better at that workout, maybe it would be of benefit to ramp a bit more slowly from 250 to the ~340w portions.
hitting 400 or even 500w might be taking a bit more out of you. (now, maybe you need to train that, but you said you were trying to nail *this* workout.)
big differences (bigger consequences) in shooting up to an anaerobic vs vo2 zone.