These turn out to be either fun or excruciating, depending on my mood and energy level at the time. Basically, it’s ride flat out for some number of minutes, then peel back to Zone 2 (the cycling equivalent of walking pace) for a rest period, then ride flat out for some more minutes. If you’re fresh and have plenty of energy, it’s fun; once you start getting tired, though, it takes a lot of effort and willpower to sustain it. I’m still learning how to pace myself and recognize when I start slacking off. The body can be insidious about slowing down without the brain noticing.
The next two weeks are all about doing lactate intervals, alas (for me who doesn’t like to work hard on the bike). But hopefully they will make me faster…
Tuesdays are short lactate intervals (3 min on, 5 minutes rest x 5)
Thursdays are gear-up drills (go up 1 gear every minute for 5 minutes, then drop back down to the starting gear and repeat)
Saturdays are long lactate intervals (10 minutes on followed by 10 minutes rest x 6)
plus warmup and cooldown times.
Not particularly interesting, so I haven’t written much about them.