Originally Posted by Abe_Froman

Hrmm so semi serious question here....never 'trained' before...just rode to ride. But looking at doing some beginner rackng this year. How hard should you be going during intervals? For a scale....an effort of 1 for me would be sub 15mph, or intentionally going slow, 20mph is about my max sustainable speed over a decent amount of time. Or should intervals be flat out sprints?