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@Smallfurry
Its training effect vs fatigue though.
The idea with intervals is two fold.
1) Spend all your time either smashing high watts for training effect, or spinning low watts for recovery. So you minimise fatigue.
2) select intervals which are specific for your goals/ needs. Both in terms of intensity/duration, and conditions (hills, wind etc).
Personally I spend too much of my training time 'riding'. But as no one is paying me. I'll just accept a mediocre FTP, and maintain my hobbies balance of pleasure and reward.