Here's a link to a book about High Intensity Training.

http://www.roadbikerider.com/hit_exc...this%20excerpt

doc is right. Be careful when doing this type of training and only do it 2 times a week at most.

When I started doing the IT training I thought I was gonna die! It was like the movie where the kids would take one of them to the point of death and then bring them back. LOL But you should notice an improvement quite quickly.