I need some suggestions to help me get the best out of my 5 mile commute to and from work 5 days per week, I’m looking to get stronger and perhaps increase endurance (although that’s not too bad).

The start of the ride is flat for 2.5 miles and then there’s a gradual 100m climb over 1.5 mile and finishing flat for 1 mile. I’m using my rigid geared MTB.

Intervals? if so can you suggest times and effort etc – I have a HR monitor/garmin etc.

Thanks Guys n Gals!

I’d guess 5 miles would be around the 20 minutes mark? In which case not much time to warm up or warm down.

I’d suggest some short intervals at maximum effort if anything. Wouldn’t have thought you’re on the bike long enough to bother about hr zones.