I went out yesterday in an attempt to do some sprint interval training. I went as hard as I could for 30 seconds x 6 repetions. As this was really my first time concentrating on this type of workout, I gave myself several minutes to recuperate between sets-given the rain and some nausea-as much as 7/8 minutes, although that was only for 2 of them. I probably averaged 3/4 minutes in between sets (the time it took to rest a little and pedal back to my starting point). In hindsight and, after reading another post about training for hills, my perspective is now this: I really ended up doing more of a sprint "repeat" workout, rather than intervals. Unless I'm mistaken, intervals training suggests that you exert/recover/exert again in similarly timed intervals. Is this correct? Since most recomendations were for sets to be around 6 to 8, with times as low as 5 to 10 seconds, it was hard for me to get my mind around such a (seemingly) short workout (unless it's supposed to be incorporated as part of a longer ride). I went as hard as I possibly could, all out, for 30 seconds, reaching a top speed of 31.9 mph before gearing out (cx gearing on Cross Check), rested and recovered while returning to my starting point. It reminded me more of the hills training I did the week before, but, that may be more of an anaerobic workout than intervals is designed to be. Am I on the right track or, totally off? Can someone recommend a precise sprint intervals workout routine?