(270W x 5min x 65-75rpm on 4min recovery) x 6
First two sets were a shock to the system - really difficult, heart rate straight up to 160 which usually only happens later on. I'd calibrated it wrong. Moving slowly towards 270Wx10min on 5min x3. I think the turbo causes the tight hip flexors which in turns has led to the running injuries - once I get to this goal i'm not going to push it too much more.