How can I do interval training on a road or mountain bike?

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Interval training is a very effective way to improve your cardiovascular system and leg strength for biking.  This can be done outside on your bike by first determining the goal of the interval.  If you are looking to improve cardiovascular strength or speed, find a flat area to perform repeated speed intervals followed by a safe place to recover.  Look for a distance that you can cover in about one minute.  Do repetitive intervals at this distance while trying to improve your times.  You should focus on technique as well as the power that you can generate.  If the goal is leg strength, find a hill that will take five minutes to climb.  Try to climb the first four minutes at a steady pace that will fatigue the legs. For the last minute, increase resistance and do a sprint.  The goal is to get to a higher speed or farther up the hill each time, which will overload the legs and promote leg strength.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.