This interval workout (and most workouts you do when you’re strapped for time) is best done on an indoor trainer: You can hop on and off with minimal setup, and control your intensity more tightly than you can outdoors.
The 30-Minute Stairway to Fast
Intensity is based on a scale of 1 to 10, with 10 being full-throttle max effort.
Warmup
3 minutes easy spinning (effort level 2 to 3)
1 minute tempo (effort level 6 to 7)
30 seconds at VO2 (effort level 8 to 9)
30 seconds soft pedal (effort level 1 to 2)
Interval 1: 1 minute
30 seconds sprint
30 seconds soft pedal (effort level 1 to 2)
Interval 2: 2 minutes
1 minute all out (effort level 9 to 10)
1 minute soft pedal (effort level 1 to 2)
Interval 3: 3 minutes
2 minutes almost all out (effort level 9)
1 min soft pedal (effort level 1 to 2)
Interval 4: 6 minutes
3 minutes almost all out (effort level 9)
3 min soft pedal (effort level 1 to 2)
Interval 5: 1 minute
30 seconds sprint (sit 20 seconds, stand 10 seconds)
30 seconds soft pedal (effort level 1 to 2)
Interval 6: 2 minutes
1 minute all out (effort level 9 to 10)
1 minute soft pedal (effort level 1 to 2)
Interval 7: 3 minutes
2 minutes almost all out (effort level 9)
1 minute soft pedal (effort level 1 to 2)
Interval 8: 6 minutes
3 minutes almost all out (effort level 9)
3 minutes soft pedal (effort level 1 to 2)
Additional 1 minute spin down to cool down. Then towel off and seize the day!