Now i'm sure you all have heard tons about intervals and how "amazing" they can be for physical fitness. But really, what is so great about them?
An article from Gaiam Life (http://life.gaiam.com/article/md-how-why-do-interval-workouts) states that intervals help to improve our ability to use oxygen thus increasing caloric burn. Intervals can also increase post-exercise calorie burn, allowing you to exercise for a shorter period of time while still experiencing the benefits of exercise. Finally, interval training can also promote fat burning and muscle building. Sounds great right!
I ended up riding for ~8 miles and did quarter mile interval sprints (~1 minute) followed by 1/2 mile easy riding (~2-3 minutes). Thankfully, the trail I ride on has mile markers throughout. This workout definitely wore me out and was a smart idea to keep on hand for time crunch workouts!