I've been riding 500+ miles a month. A normal ride for me is 30 to 55 miles. I ride solo at about 19 to 21 mph on a steel framed road bike.
Living in Chicago, the ride is flat and not the same challenge as before.
This week I began interval training. I'm using a 1 mile length of MUP that has very little traffic. After a 2 mile warm-up, I sprint the 1 mile section in ~2.5 minutes. I then slowly return to the beginning of the section, taking about 5 minutes.
I'll repeat this 3 to 5 times. My total miles equal 12 to 15 over about 45 minutes.
Is this an effective interval training session?