Originally Posted by TexMac

An article from Jonathan Vaughters on Bicycling.com.

"I call this the On/Off Interval, or 10/20. After a 30 to 45-minute warm-up, find a flat stretch of road with no stops or traffic lights that takes you at least 10 minutes to ride. Then, very simply, ride 10 seconds in an all-out sprint, followed by 20 seconds of easy spinning--over and over. For 10 minutes. Each sprint must be at your max, and you can't coast during the 20-second rest, either; you have to keep spinning. For those of you with power meters, the 10-second "on" should be 600 to 1,000 watts, and the 20-second "off" about 150 to 200."