TheStott

During cruise intervals (for road riding), is it best to have a flatter course, or does it not matter? I have plenty of hills nearby that would get me into the heart zone that I'm targeting for the interval, but this would also focus on "force" type workouts. If I hammer on a road with rolling hills, I would pretty much have to do a "speed" type workout.

Any opinions?

Carbonfiberboy 

Back when I did them, I did them on mostly flat roads. IMO, the idea is to ride at LT or sub-LT at a relatively high cadence. So you need unobstructed roads with little gradient. I did them at around 95 cadence, but that's just me. Because these are long intervals, the time adds up quickly. It's easy to overreach.

TheStott

One other question:
The int's that I'll be doing tomorrow are 6-12 mins in duration, up to LT. I'm thinking about putting these in the middle of an easy (zone 1) ride. I was rationalizing by telling myself that it would provide for a good warm up/cool down.
Thoughts?

Carbonfiberboy 

No, do zone 2 for warmup and "rest" periods. You'll need the work to get your blood up and keep it up.