There are no hills near enough to my home (on the flat, flat, FLAT eastern shore of Maryland) to train on them while my twin pre-K daughters are in school for 2.5 hours each afternoon. So today was the next best thing on a lovely sunny day: intervals of one hard mile then one easy mile. My route today was U-shaped to a turnaround and the wind was a solid 10+ mph. The plot below is data from my beloved Garmin Forerunner 305 (which I plan to have surgically implanted in my wrist). My bike speeds (blue) varied widely even though the heart rates (red line) show a relatively consistent effort during the last five work intervals. That's six miles of hard riding to the good, and more than I would have been able to finish in a continuous effort! That's the whole foundation of interval training - let's not make it any more complicated than that!
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