Give us your go to interval workouts for run or bike

ROBJ3411

So as I get ready for my Tuesday run, I am searching for some variety. I am following a pretty basic 1/2 IM plan that has a lot of “run 4 miles” or “bike 60 mins”

I am a big fan of interval training.So what is your favorite interval workout???

**** My favorite for bike or run is a
6 min on-3 off
4 on -2
2 on-1

I will do 2-3 sets, there is No extra rest between sets. I start with moderately hard on the 6, harder on the 4 and sub-5k pace on the 2...

ttippie2000

I'm not sure I have a favorite, 'cept may be 400 repeats at the track. But it's way too soggy to do that today. Here's what I got for today on the bike trainer after swim practice.

Djproulx

One of my favorites is 400s, alternating between 5k and HM race pacing. Typical workout would be 1mile WU, then 12-16 laps of alternating pace, then 1mile cool down.

For the bike, I've been doing some muscular endurance work lately, starting with a warm up of 15-20 min, then 4x12min at 75% FTP, with 5 min @ recovery power , then 6-8 rounds of 2min on/1min off at 120% of FTP/then recovery power, then cool down.

docsallen

One of my favorite track workouts is 1 mile WU, and then:
200m fast-200m active recovery,
400 fastm-400m active recovery,
600 fastm-400m active recovery,
800 fastm-400m active recovery,
600 fastm-400m active recovery,
400 fastm-400m active recovery,
200 fastm-200m active recovery,
1 mile cool down.