So I was wondering what is the difference (benefit wise) between intervals and on/off exercise.
My interval definition:
1) x minutes zone 2, y minutes recovery zone <=1
2) z minutes zone 3 (optional once intensity starts to go up + t minutes z4). So you ride in z3 for sometime then for shorter period go in to zone 4.
Do a mix of 1 and 2 in one ride. Zone 2 intervals are longer then zone 3/4. So for example 2 12 minute zone two, and 3 7 minutes zone 3/4 (5 minutes zone 3, 2 minutes zone 4).
x seconds zone 4/5, y seconds zone 2. Do about 10 or so in a row.
So for example 15 seconds in zone 4/5, then 45 seconds in zone 2. Do this ten times in a row. Rest just ride around in zone2.
I hope I am being clear.