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TTM-
Double post.
And I'm not sure what training works for me works for others. I have a naturally strong 5min power and even a small amount of training makes it go up easily.
After all my riding around then FTP work it (5minpower) was about 400. Then with 5 vo2 sessions it went to 440. So it doesn't take much for me to bump it (having been doing longer duration work before)
Just got to try different things, but with a wider view on the training you've done before starting something different as it can have an effect.
skinny
Tbh they should be horrible. At 2-3min long you're going really deep. Especially once you've done a few. So I'm not sure about the stitch, and why you get that (maybe nutrition?) but yeah they should kill.