As promised yesterday, on Snapchat (@kcp487), here's a quick overview of my "Pyramid Interval" ride. It's fairly simple to follow, makes the time go by unbelievably quick, and will give you a killer workout! Intervals like this will help you develop awesome speed, power, and ability to recover quickly. For each of the following interval periods, your goal is to go "all-out," for the interval, then strive to make a full recovery during the down time.
For your intervals - hit them hard, with resistance. They should feel like a 9 or 9.5 out of 10 on the rate of perceived exerciton scale. Work them with resistance! I'd rather see you pushing 75-85 rpm, with a high power output over going 120+ rpm with low power.
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Ken Presutti is a certified ChiRunning instructor, ACE Personal trainer, Spinning instructor, and coach. This blog is a mix of new articles and posts from his original blog, Overkill is Underrated.