I found Strava's definitions of the different kinds of intervals they put in their training plans, I guess a 2-3 minute all-out means what you can sustain for that period of time, rather than absolute max effort which would run out much earlier. Either way, there's a wide industrial estate road near me that is quiet just now so I'll have a safe place to do some of these, and it means not going too far from home.
Aiming to take a 1.2k hill climb from 4m08s to 3m50s in a month, no idea how close I'll get but I need something to focus on at the moment!
Climbing Repeats (CR) · Intensity 8 of 10
Increased climbing power at lactate threshold. (85-90 RPM)
Descending Intervals (DI) · Intensity 10 of 10
Maximal efforts of decreasing length. (110+ RPM)
Endurance Miles (EM) · Intensity 5 of 10
Basic aerobic development. (85-95 RPM)
High Speed Sprints (HSS) · Intensity 10 of 10
Out-of-the-saddle sprint intervals starting at a high speed. (110+ RPM)
Over Under Intervals (OU) · Intensity 9 of 10
Increased sustained power, above and below threshold. (90-100 RPM)
Power Intervals (PI) · Intensity 10 of 10
Increased power at VO2 max. (95+ RPM)
Speed Intervals (SI) · Intensity 10 of 10
Repeated, short max efforts to familiarize you with intensity and accelerations. (110+ RPM)
Steady State Intervals (SS) · Intensity 7 of 10
Increased sustained power at lactate threshold on flat/rolling terrain. (85-95 RPM)
Stomps (S) · Intensity 10 of 10
Muscular power training via very short, seated sprints in your hardest gear. (95+ RPM)
Tempo Intervals (T) · Intensity 6 of 10
Improved aerobic endurance by using moderate resistance and lower cadence. (70-75 RPM)
Muscle Tension (MT) · Intensity of 6 of 10
Improved neuromuscular recruitment by engaging more muscle during prolonged interval with higher resistance and lower cadence.