Today I did Steady State intervals. I found a loop where I could squeeze in 4 of them and it wasn't bad except for the first interval because it was directly into a 20 mph headwind. The remaining 3 were good because I either had a crosswind or a tailwind. On the tailwind sections, I was smokin with a HR of 169.

These SS intervals are fun because they aren't all out. You can push it and see how much you can milk from your technique. Hit a max wattage on one of them @ 601. My avg wattage in the duration of the second interval was 396. Not shabby for 220 pound oaf.