Description : Intervals are a great way to improve your power and speed on the bike. The following is an effective bike workout for any race distance. Use intervals to build and then keep speed.
W/U 10 miles Flat if possible
6-8 x 2 miles on a flat stretch of road. Build up to 8 over a trainng period/or put in your plan once a week.
3:00 recovery between each
C/D 10 miles steady state ridiing