Originally Posted by THSdrummer

5 x (30 secs. all out w/ 30 secs. rest - spin or stop). Sometimes I do 3 sets of 5x with 5 minutes between sets. Sometimes I knock the 30 secs. rest down to 20 secs. Sometimes I throw these in at the end of a hard or long ride. Sometimes they are thrown in at the start.

I really don't get to work out very seriously, since running is and has to be my focus for the next couple years. The quick burst one helps bolster the legs a bit without detracting from my running. Another favorite of mine is attacking any of the local steep hills (no climbs over 3 or 4 minutes around here, the steep hills are the ones that make me hurt).

My dream workout that'll do once I finish my running eligibility is:
1x hill spinning/seated
1x hill spinning half - standing half (gear up from first)
1x hill standing whole hill (gear up or stay)
1x hill spinning/seated (gear down)

-Ride to hill furthest from home and do this on each of the four big hills on the way home. (hills around 7/10th of a mile with 150+ feet of elevation gain average, shortest hill - 3/10th of a mile - features a 20% section). I'd also like to spend a ride on one hill (153' rise, 7/10th mile long) until I crack.

EDIT: I guess I should say, my goal for improvement targets what my legs can put out. I don't have a power meter, but I believe my power output is pretty low. I do have a good cardio from running, I've shocked a few riders with how long I can spin, but when it comes to putting out power - I get dropped - and thus I want to change that.