https://averagejoecyclist.com/interval-training-fights-aging/ https://averagejoecyclist.com/interval-training-fights-aging/ How to Do Interval Training on a Bike First, warm up by pedaling moderately for 5 to 10 minutes. Then, pedal hard for 4 minutes, pedal lightly or rest for 3 minutes; Pedal hard for 4 minutes, pedal lightly or rest for 3 minutes; Pedal hard for 4 minutes, pedal lightly or rest for 3 minutes; Pedal hard for 4 minutes, pedal lightly or rest for 3 minutes; Then, stop. You’re all done fighting aging for the day!