Three weeks ago we started with the 4x8's, then the 4x10's and now the 4x12's. The goal was 320 watts at a cadence of 85. The results were 321, 322, 321 and 324 and cadence or 82-87. Given the rain I did these inside on the trainer. Its good mental training to do these inside especially with the second indoor time trial coming up this Sunday.