For the past 3 months I've been commuting avg. 4x/week , 11mi roundtrip. Route is very flat. I'd like to build aerobic capacity and get faster, so I'm thinking of interval training on my rides home. After a warmup mile or two, alternate 2 minutes sprinting flat-out with 5 minutes recovery for as many times as I can manage.
I've put together a playlist for my music player that alternates 2 minute "sprinting" songs with 5 minute "recovery" songs. I'll try it this weekend or next Monday commute home.
Any tips? Thanks!