I used to get really frustrated with the stop-and-start nature of my commute from the suburbs into downtown Boston. then I read a bit about interval training and helped put my mind at ease.

now I push as hard as I can until an interruption, and then getting going as soon as I can after the light changes / traffic gets out of my way. call it a poor man's interval training.

I tend to use the commute to work this way, and then take a slower, more leisurely route on the way home. this keeps my heart rate more in the so-called "fat-burning zone". I don't have any idea whether this actually makes a difference, but given that I'm tired at the end of the day and don't want to deal with the hills, it works for me.

It's a good idea, Mtalinm. I do the same thing on the quieter stretches of my commute too and it's helped improve my endurance and my speed. It's pretty easy to hammer for a minute or two then leisurely pedal for another minute or two.

I did this on my Xtracycle on my way to work after swimming a mile. Then on my way home. Then I'd go for a run.

I got 15th in my first triathlon in March.

My point? It works.

Stoplight intervals here too. It's also good for sprints training.

Have done intervals all my life in athletics and definitely use my commutes for the same inherent thing.

Scott

I do it, but not intentionally - just like pushing it hard and stop lights make me stop!

i do as well but on the hills which on my 22+ mi/round trip daily commute are spaced about right distance apart to sort of recover between. sometimes I hammer away for the intervals and sometimes I don't. Also depends on day of week (how tired I am by Friday....).

My big intervals are jamming for the traffic lights that don't respond to bikes. I promise myself I'll ride easy to work to prevent sweating and then I see that green light, I'm like one of Pavlov's dogs Kinda like a town line sprint.

You can also pratice your trackstand at the red light.