This Is Gonna Hurt

Intervals. The very word triggers groans of dread from even the most training-obsessed cyclists. But these short, misery-inducing efforts offer a huge fitness return for a comparatively small time investment. Even 20- to 30-second micro-intervals have been shown to increase V02 max, burn fat, and improve endurance. And they work fast. “Just two weeks of interval training can enhance performance,” says Paul Laursen, PhD, of the University of Queensland in Australia.

Choose one of the following intervals and add it to a ride no more than twice a week. Warm up with easy pedaling for at least 15 minutes. Cool down as needed…

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