Originally Posted by
gregf83
I commute for 2 hrs a day so don't have your problem but I used to follow Kevin Metcalfe (US Masters champion) on Strava. While working during the winter he had a steady diet of 2x20 SST intervals during the week with longer rides on the weekend. Worked well for him but he was able to get in longer rides on the weekend.
I follow him too. It's depressing. Doubly so when you have to race him and his team.
But yeah, 2x20s work. I also like 5x5' at 105%, with 1' recovery between intervals. First one is easy, second one is harder, third is getting really uncomfortable, fourth is I hate everything about this, fifth is somebody please shoot me. It's the going again after not fully recovering that really boosts fitness.