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Hit the sweet spot with a sub-threshold ride for those winter days that aren’t too cold.

Mimic the demands of a full marathon without having to go the distance.

This workout focuses on minimal gear shifting between intervals to better maintain speed in a race.

Grab two cycling buddies and get ready for a high-octane group ride.

There are many ways to do sprint workouts, but this is one of my favorites.

Runners can also benefit from faster intervals with short recoveries. This Aerobic 200s track running workout is short and punchy.

This session builds off our intro workout on fast-start intervals with a step-down workload that will have your legs screaming.

The ability to push a big gear with high cadence teaches a sport-specific strength that is difficult to create otherwise.

This workout is a strength builder.

Steve Neal’s intense interval workout involves high reps and variability in rest so you can always push yourself harder in the next session.

Sometimes the only reason I’m motivated to do an actual interval workout is all the pumpkin pie I have in my immediate future.

This workout comes from Jen Sharp, who touts the benefits of HIIT training, specifically for older female athletes.

Hone your long interval skills with blocks of challenging, short interval sets.

Have this aerobic capacity workout ready to reset your motivation the next time your outdoor ride is squandered by extreme weather or poor air quality.

See how to match the right high-intensity interval strategy to you and your event to achieve your best possible performance.

Call them whatever you wish, but the concept is the same: breaking longer blocks of high-intensity work up with frequent, short rest breaks.

Keep your heart rate consistently high with a serving of short stacks, then maintain power with a side of over-unders.

This workout develops in-saddle horsepower and force as well as improved pedaling mechanics, technique, and efficiency.