Dr. Tanaka said he means doing things like regular interval training, repeatedly going all out, easing up, then going all out again. These workouts train your body to increase its oxygen consumption by allowing you to maintain an intense effort.
“One of the major determinants of endurance performance is oxygen consumption,” Dr. Tanaka said. “You have to make training as intense as you can.”
When you have to choose between hard and often, choose hard, said Steven Hawkins, an exercise physiologist at the University of Southern California.
“High performance is really determined more by intensity than volume,” he added. “Sometimes, when you’re older, something has to give. You can’t have both so you have to cut back on the volume. You need more rest days.” [Plan for February: Ride (out or in) Sunday through Thursday. Intervals will be sprinkled into the schedule. It’s time to regain some fitness. Last year was a fitness disaster. Little steps people. Little steps.]