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

Main Set:
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