just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Yes, you bet. 3-minute intervals are a staple. Basically, you just do hill repeats. Climb hard, coast down, do it again. There are a couple of popular regimens:
5 or 6 repeats, then quit.
3 sets of 3 repeats with 5 minutes of easy spinning between sets.
Notice your time for each climb. If your times are getting longer, stop the workout and ride home at a moderate pace. If I were doing the long set, usually my 3rd climb would be faster than the first 2. If you do the 3 sets, pace yourself and do each set a little faster.