Do any of your resolutions sound like this?

To help achieve these goals, add high-intensity interval training (HIIT) to two rides each week. You don’t have to make those rides longer or carve out special time. Just slip ‘em in. The intervals themselves can be super short. Micro-intervals are maxi-effective. A recent study reported that men and women who performed three 20-second full-gas high-intensity intervals on exercise bikes three times a week for six weeks boosted their muscles’ mitochondria (the energy-producing furnaces in the cells) and increased their endurance by 12 percent. They also improve insulin sensitivity, burn off health-wrecking belly fat, and help you maintain lean muscle mass. Seasoned cyclists can benefit when they swap volume for intensity.
So how do you do it? Create a single workout or incorporate it midway on your 30-mile ride. 

As a single workout:
Try 30 seconds on, 60 seconds... 
* Warm up for 10 minutes

* Perform interval set: Push as hard as you can go for 30 seconds.
  Pedal easy for 60 seconds. Repeat four times. After the final interval, pedal easy for four minutes.

* Repeat the entire sequence two more times for a total of three interval sets.

* Cool down for five minutes.

For more information and training tips, email Don Jackson at



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