Add 30 sec. Bursts to Your Ride

Injecting “30 second on and 30 second off” intervals to your ride is a nice way to mix things up on those routine rides.  It adds some additional fun and motivation, while increasing your fitness level and amping up your average mph.

I came across this workout in Canadian Cycling Magazine.  30 on and 30 off is a form of high intensity interval training, …