Originally Posted by bampilot06

With out having a power meter or heart rate monitor I am trying to think of a way to improve my over all speed. Most of my rides I would say are don’t in my comfort zone, and I have seen improvement but improvement is pretty slow. Today for the first 30 mins I pushed it. My heart rate was noticeably higher, I could feel it in my legs. My speed usually hovers around 18 but today for the first 30 mins it was hovering around 23. Unfortunately, this pretty much zapped me and my mile 22 I was struggling.

Could interval training work? Normal effort for 10 mins then push it for 2? Slowly lower the amount of time that I am at normal effort?