I'm training for an HIM. I do 3 bike workouts per week. One is about 90 mins, and I do short/hard intervals for that workout. One is a long ride of about 3 hours, which I don't ride slow but I don't necessarily do hard intervals.

Then I have this 2 hour ride. I would hard intervals for 2 hours, but I'm thinking that this workout should be longer intervals or something. Like 20 min intervals with 20 min recovery? Or longer intervals/less recovery?

It's not the effort...it's the different duration of the effort/recovery that I'm trying to figure out.

Thanks for the help...

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Chris Harris