pedalling at 90rpm to warm up and I'm lulled into a false sense of security. Then he leans down and turns two dials; one to increase the resistance and another to start the vibrations. The first few blasts of 30-second intervals on resistance level one

If you steer clear of interval training on the bike, thinking it's complicated, you're not alone. But you can benefit from interval training that consists of simple efforts requiring nothing more than a watch.In an Australian study of 38 cyclists

get at the gym will help you train harder. ✔    You can fit in spin-cycle training when you cannot go out for a ride. For instance, at lunchtimes during the week.✘    Many classes offer high-intensity intervals week-in week-out, which neglect the all

running will enjoy an injection of pace. The four weeks break down as follows: Week 1: Easy does it is the key this week.Week 2: Increase your ride duration and throw in some harder efforts – intervals, moderate hills. Include some longer rides

. During your second run you should get a higher maximum reading than with any other method – although you or a helper should use a heart rate monitor to take readings throughout the interval, because your pulse may peak before the finish.

. These will also help to reduce your risk of injury by fortifying your joints and protecting your legs from the repetitive pounding of training. If you are looking for a non-weight-based programme to build leg strength, head for the hills. Hill intervals are also

-second VO2-Max intervals, overgeared resistance work or accelerations starting 200m from the top.No showers, no problemA lunchtime ride is about working hard, so you should work up a sweat. If there are no showers where you work, head to the gym or wipe

of training: ‘High-intensity, shorter intervals interspersed with rest periods, which includes tempo runs, fartlek and any other kind of speedwork,’ says Dr Chris Easton, lecturer in clinical exercise physiology at the University of the West of Scotland. ‘And

and physiologist Iñigo Mujika, a leading expert on tapering, sees a way around that problem. Mujika suggests athletes start their taper early, scaling back on mileage but not intensity, then three days before the event, ‘reload’ their muscles with an interval

Adidas FX100 £80Key feature Interval training functionEvaluation Adidas’s SF100, with its split face, is either an innovative design or a ridiculous one, depending on your perspective. Nevertheless, that design comes with plenty of useable