Nine nine minute intervals @ 279W

I tried a new type of interval session this morning: Nine times nine minute intervals. One minute rest in between and during that rest you have to stay perfectly still - no pedaling. It was probably the most painful session I've ever done indoors

The first interval was warmup @ 240W
The other eight intervals had average watts of: 280W, 285W, 282W, 280W, 279W, 272W, 272W, 279W
Average H/R for the intervals: 160, 165, 170, 173, 176, 177, 178, 183

This is pretty much the most painful thing I've ever done.

Also observe the heart rate graph: It starts up easy but then just climbs. The rest does very little to lower the H/R and within one minute into the next interval it's back up at the highest point from the previous.

Lots of points in the red:

And a looooong recovery period: