[QUOTE=ponds]Hi all. I'd like to do HIIT every day for fitness in the morning. But the problem is, I live in an urban area. And to get to a place where I could do my intervals safely would take me 30 minutes of riding. Which really cramps me for time in the morning, and a lot of what interests me with HIIT is that it only takes 20 minutes to do it.
What are your goals?
Interval training is a useful tool, but it's not a substitute for base endurance training. If you do intervals right, you're doing them at a perceived exertion of 9 or 10. Doing that every day isn't a good plan - the intervals provide training stress (good), but if you want to benefit from that stress, you need to give your body time to recover.
Or, to put it another way, it's not the interval that makes you good, it's the recovery the day after the interval.
For a trainer, ideally you want either a wind or fluid based one so the resistance increases as you ride faster.
If you don't give your body time to recover, you risk getting injured or sick, and even if you don't, you will likely find it hard to remain motivated and truly working out at a high level.
If you really want to do them, try starting with twice a week, and do some lower effort work on the other days.