I'm resurrecting this thread to ask some more questions on the subject of intervals.

I consider myself a fast recreational cyclist... I don't race and don't intend to. I just like ongoing improvement. So to that end, this year I added intervals to my weekly riding regimen.

The training books advise things like "warm up with 4 7-second all out sprints, then 4-6 1-minute intervals, then 4-6 4-minute intervals..." etc. Problem is, by the time I've gotten to the 2nd or 3rd 1 minute interval, I'm toast.

So, I guess my question is how do you begin an interval training program? Am I going too hard, and need to ease up enough to survive for the required number of reps? Or do I maintain the intensity, and as my conditioning and recovery improve, increase the reps. Or some other alternative?

How have you other masochists out there dealt with this?

Thanks in advance,
roadbuzz