These tend to be difficult but fun as well since I do them on a hill and get to go up and down 16 times. I try to maintain around 425-450 watts average for each but it gets harder as the intervals stack up. These are 45 second intervals and are supposed to be "hard" or "very hard". They are not hard at first but the last 4 are very hard.
But, they have gotten easier and last year I was only able to push around 400watts for the same repetitions. I think the SS MTB stuff has had a lot to do with it, building leg strength.
I also did some 30 second all out intervals last week (4 of them) and it was the first time I puked in my mouth a little. I was warned that could happen. I had a 650-750 watt average for these which is not great but the best I can do.
My sprint wattage was down a bit last week but I was able to average around 850w for 15 seconds and max out around 1200w for 1 sec. Still, not too great but the best I can do.
The good thing is that I have seen an upward progression over the last 3 years and since I do these at the same place each year, it is a good comparison.