Haven't done these in a long time. The goal was simply a high cadence and some decent power. I did these inside: 400wts/130cad, 429/128, 463/126, 480/121, 487/121, 511/113, 520/116, 517/121, 526/112, 535/114. SHould be able to be well above 500 on all of these. Just took a couple to get into it. I know that outside I'm 600+.