goal > Gain speed

"Don't be intimidated by intervals. At their simplest, all it means is that you're alternating between 'harder than you can sustain long term' and 'easy.'" intervals are also the key to riding faster. Try riding as hard as you can for two minutes, then spin easy for two minutes, and repeat a few times. "The key is that you're performing work at a pace and intensity above what you can sustain, it is the time spent at these intensities that will force your body to adapt and make you faster."

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