Yeah, go as hard as you can for a minute, then recover for two. Repeat six times. You can probably integrate this into a commute, but don't try to do it every day, once or twice a week is enough. The most common problem among cyclists who are training is that they make the easy rides too hard, and the hard rides too easy. You need time to recover, and most of your training should be aerobic. So cycle within yourself most of the time, but when you go hard, go harder than you think you can.