clydes/athenas doing intervals
I know a lot of little roadies do it but I'm curious to see how many clydes/athenas do intervals. I'd like to start doing them regularly and wondered if anyone has a plan or program for it (i.e. amount spent at high intensity, amount spent resting, number of times per week, recovery ride before and/or after, etc.). I can ride at my max for nearly minute then take off 5.
One website (http://www.intervaltraining.net/Lose..._Fat_Fast.html) suggests going 30sec at 90% then breaking for 90 seconds and repeating while progressively decreasing the break time between sprints every week. I know it is supposed to be for "belly fat" and looks gimmicky with the pictures of a woman in a bikini and such. This specific routine was meant for running. Is there such a thing as fat loss specific cycling interval training? Is there any way to modify this routine or could I follow it as is? If so, please enlighten me.
So, if you do HIIT, what is your routine? I do a 16.5 mile flat loop on my allez with 1/5 minute system. I also try to do hill intervals on my 80's schwinn world sport (for the extra weight) where I sprint up the hill, rest and repeat.