New workout for Saturday

The plan for Saturday is to do intervals - 3X8 min @ MSP wattage (280W-300W). Instead of resting for 5 minutes in between intervals, Dave Morris has me doing the following:

0 - 8 minutes @ MSP or 280W-300W
8 - 9 minutes easy
9 - 10 minutes SMSP or 350+W
10 - 11 minutes easy
11 - 12 minutes SMSP or 350+W
12 - 13 minutes easy
13 - 21 minutes @ MSP or 280W - 300W
21 - 22 minutes easy
22 - 23 minutes SMSP or 350+W
23 - 24 minutes easy
24 - 25 minutes SMSP or 350+W
25 - 26 minutes easy
26 - 34 minutes @ MSP or 280W - 300W
34 - 35 minutes easy
35 - 36 minutes SMSP or 350+W
36 - 37 minutes easy
37 - 38 minutes SMSP or 350+W
38 - 39 minutes easy

Sunday calls for a hard 2 hour road ride with 30 minutes of MSP/SMSP intensity. Looks like rain so I guess I'll be doing this inside!