Intervals that is. In an attempt to break up the routine, build speed, and build endurance; I am starting to add intervals a couple of times a week. I will warm up for 15 min while spinning in the 90 to 95 range and heart rate in the 60 to 70% of max. I then will up shift and spin in the 106 range for a minute pushing my heart rate above 90% of max. I then downshift and spin for 2 minutes. I will do this as many times as i can for 30 total minutes and then cool down for 15 minutes. At the end of the ride today my average HR for the 1 hour on the bike was at 85% of max and I felt wrecked. In the long run will this help me or hurt me or do absolutely nothing.
Age 37, weight 245