Here are some tips I have gathered from various books (Friel, Bernhardt) and magazine articles (Bicycling, Endurance Sport, Cycle Sport, Ride, Bicycling Australia)


1. Do 5 minute intervals once or twice a week, gradually increase interval length to 15 minutes each time.


2. Do “pyramid” intervals… based on distance… ½ km (¼ mile), recover, 1km (½ mile), recover, 2km (1 mile), recover, 4km (2mile), recover, 8km (4miles), recover, 4km (2mile), recover, 2km (1 mile), recover, 1km (½ mile), recover, ½ km (¼ mile), recover all the way back home.


3. Do 3-5km (2-3 mile) intervals with 3km of recovery (2mile) in between.