Originally Posted by
big john
I'm not an expert but intervals are done by giving a hard effort for a given time, maybe 2 minutes, then relaxing for a couple minutes, then repeating the effort.
Lots of people who race use interval training and taylor the times and frequency to their own needs.
On Wednesdays I sometimes ride across a local dam which has walkers, dogs, etc. I sprint up to speed until I encounter traffic then slow down. When it's clear again I sprint back up to speed. I call it "dam intervals".
Agree. It's pretty much a series of hard to very hard short duration efforts up to or near your max HR. Duration can be <1 min to ?
It is my understanding that anaerobic fitness is very trainable, i.e. it responds pretty quickly to training.... but you lose it faster than aerobic fitness too.