An experienced explanation please for interval trg
I've done a few 50s now and am usually out for around 30 to 40 miles on average. I don't seem to be improving with my times and someone suggested interval training. I understand that it is a period of going at it full tilt followed by a period of rest etc etc, but what periods are we talking? Some have said 2 mins full tilt followed by 3 mins rest and repeat. Others have said find a fairly level stretch of road and go at it for 20 mins, rest for 15 mins then return leg for 20 mins at full tilt again. Do they both have the same effect or am I being told two completely different things?
I ride a bike. Doesn't make me green or a tree hugger. I drive a car too.