1. Long Intervals
Intervals are controlled riding times with a prescribed period of recovery before the process is repeated. For consistent performance over the entire workout, find a reliable stretch of road or course to complete these intervals. After warming up, pedal to a high-enough cadence to maintain your heart rate at a high level. When you reach your target heart rate (about 85 percent of maximum heart rate), stay at that pace for 5 to 12 minutes. If you are new to intervals, start with 5 minutes and gradually increase your interval duration over time. At the end of the interval, allow yourself to recover to a normal heart rate, usually 2 to 5 minutes. Repeat the process again. Most long-interval training programs recommend repeating the process five times.
As your fitness improves, increase your interval time and conversely reduce your recovery time. The key is consistency. Try to make each interval time the same, as well as each rest period.
2. Hill Intervals
You know that hill is going to tax your body. Take some of the fear out of it, but make it part of your training. Start working up the hill to increase your heart rate. Get out of the saddle and push yourself to the brink for the last minute of the uphill climb until you reach the crest. Catch your breath on the ride back down the hill and start it all over again when you reach the bottom. Hill intervals, shorter than long intervals, can be repeated five to eight times in a session.
3. Timed Intervals
Map out a course that will allow you to measure your progress over time. At maximum output levels, how far can you travel in 5 to 7 minutes? After trying it the first time, mark down the distance. Throughout your training program, return to the same ride and take measurements of how long it takes you to complete the same course and your corresponding heart rates. Watch your time decrease and heart rate decrease over time.
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