Fartlek Intervals, Max Watts vs Capacity, Group Ride Tactics, Interval Intensity, Cat 4 Q's Ep 10!!

Video: https://www.youtube.com/watch?v=hRNOO_VbgJc What are fartlek intervals?  How do you ride where the road dictates the effort?   When are we training one max watt effort versus repeatable efforts at let's say, 95% of your one max effort?   How aggressive should I be in the group ride? Sometimes I feel like it's just coasting and then one big sprint. What should I do?   Interval intensity related to Q2: should I go full send on the first one?   I'm doing a time trial and an old coach told me only to look at normalized power. Is this right?  Cliff notes: I disagree with this; it's all about top average speed; check out the video for more details on that!   Email me any questions at [email protected]   Thanks for watching, and please tell a friend! And subscribe!