Depending on your overall goals, and for the time starved, intervals can form the basis of a solid and constructive workout that packs a lot of punch for the hours invested. Sessions can vary tremendously, from intervals of just a few seconds to build explosive power through to longer intervals of several minutes based around improving aerobic efficiency.
There are a few key points to consider when undertaking interval training. Firstly, identify what your end goal is and tailor the session to try and meet these objectives. For example if you are looking to improve your overall capacity as a rider then it’s likely that longer intervals will be more beneficial than very short explosive efforts. Make sure that you have built up an adequate base fitness in advance of starting your interval training. It’s much harder to tune your engine without this base and you may find going too hard too quickly leads to overtraining and a decline in form.
Always make sure you’re well recovered and able to give 100 per cent in your interval sessions. It’s all about quality and there’s no point investing the time if you can’t do them to the level that their intended. Although they can be done out on the road, often it’s easier to do these sessions on the indoor trainer where there are no distractions and you can fully control the environment to maximise your time in the saddle.