Key Sessions - Long Turbo

So I have 5 key sessions, provided by the Canadian master coach especially for me - I am a blessed old triathlete! Session 1 is the long turbo. This is to be mixed with the club long ride that I have been doing with Newcastle Tri Club. The good thing with the long turbo is that it is measurable. At the moment I am doing 2 hours. But the session will build. Here are the details: 20 min warm up 8 min hard/8 min easy 6 min hard/6 min easy 4/4 2/2 10 min regression by starting hard and gradually easing back (I do this 10 min in 2 min segments). This sequence is repeated through. This is where the build will come with another sequence through. . ...and so on. So what is hard effort? At the moment I am hitting the hard around 225W and starting the 10 min regression at 255W. That is not exactly speedy but it is building nicely for me now. Last year I started 5 x 5 min efforts at 240W and built gradually. It is the same this year but focussing on the longer distance. More key sessions to come. Onwards and upwards. . .