High Intensity Interval Training

I need to start doing some HIIT.

Intervals to Start?

Let's start arbitrarily with 30 second high intensity intervals, with 2 minute rests.

Intensity?

I think intensity will be easy to work out. All I have to do is look at my power curve for the duration of the high intensity interval, and pick a power level near it.

Should I strive to nearly match my record? Or should I try to exceed it?

Where?

The flats of northeastern St. Charles County. For a base of operations, I will start at Riverside Landing St. Charles County Park. The roads are flat, smooth, and have very little traffic.

Data Points

I definitely need an activity that displays power. Can I display the time remaining in the interval?

Heart Rate
Speed
Cadence