response to 'how hard should I ride these intervals' question

Good question from an athlete I work with her in Cincinnati re how hard should I go in my training. My goal asa coach is to find those limits and push you beyond them. Looks like you had some fun with those! It does take some time to leaner what you can push for the various time frames that we'll work through from 30 seconds to 90 minutes. I'd rather have you push a little too hard that not hard enough. in fit, its ok to fail on some of these by just going too hard but for the most part we want to work right on that edge of failure in every time frame and given the number of efforts in the training. In other words, I ride 10 x 1's a little different than 15x1's although it's subtle. I'm not talking a 10% difference, maybe 3-5% if I were to average them. So much of cycling is about pacing. If we think of the energy we have for any given ride and we want to empty that tank, whether its a 5 miles time trial or a hundred mile ride, we learn how hard we can ride within every distance. Takes time to know where we can push nd how long we can keep it going without failing but riding right at the edge.