This interval-based playlist** was used the week of May 27, 2018.

  1. The week after a 3 day weekend is usually a theme ride.  So here's the Austin City Limits (2017) playlist.  I'd be curious to know if you have a favorite track . . . please comment below.
  2. It's a HIIT playlist with lots of intervals and sprints.  Here are 5 Rules to Maximize Interval Training.  In short, GO HARD!!!!
  3. Remember, the goal is to introduce stress and fatigue to your cardiovascular system, allowing it to cope under duress.  Your body eventually adapts and grows stronger (within means) as a result.
  4. Recovery is important.  Equinox' online magazine Furthermore has some great articles on recovery.  Muscle overuse doesn't do the body good.
  5. If you want to go deeper, check out the Principle of Progressive Overload -- this article does a nice job tying that concept to cycling.
  6. Another goal of interval training is to optimize what cyclists call the sweet spot.  That space where cadence, resistance, and effort generate optimal fat and calorie burn. 
  7.  This graphic does a great job describing the sweet spot:

8. Remember the story of 42-year-old gold medalist Kristin Armstong.  She reminds us cycling is about cardiovascular capacity, not explosiveness.
9. Wanna ride outside? The Armed Forces Classic is in 2 weeks.  Go watch the pros AFTER you put in some laps.  They even time your laps and send you stats post-race!