Does anyone know how to go about starting an interval type exercise routine?

I bike 3 1-hour sessions daily to stay in shape but would like to introduce "intervals" to my program as I've heard they are better for calorie burning and muscle building. Does anyone know how to safely introduce this to a normal 1 hour long bike ride? Currently as I said, I do 3 1 hours sessions, 7 days a week.

A great way is to learn to train with a heart rate monitor. You can then add bursts to your rides, where you increase from a base "zone 1 or 2" heart rate to a zone 3 or 4 for a few minutes at a time. The following link gives a good overview of heart rate training for cyclists.

If you really want to go all out with your training, look into power meter training. (SRM or Power Tap)

one simple way to incorporate that into your routine would be to change either the resistance/terrain (if using a stationary bike or biking outdoors) or the rate at which you are peddling. If on a stationary bike, you could increase the resistance for five minutes and then lower the resistance for 2 minutes, then repeat. But you have to make sure that the work interval is a lot more strenuous than the rest interval. Also biking up hill will give you a more strenuous workout also...so find a path that has a bunch of hills and get ready to feel that burn.

Also peddling faster during your work interval will definitely get that heart pumping more than just keeping a steady pace.

Now to do this safely, pick one change and then work your way up to longer or more resistive intervals....dont make both resistive and rate changes at once cause you probably wont be able to get through the rest of your workouts.

i read in a magazine about doing interval training with walking on the treadmill........every 30 seconds change from one speed to a faster speed, then change back and forth....i am sure you can do the same thing with biking....even change the time frame to fit your needs as well.......you may even want to switch up on the exercise you do too....maybe walk or run, swim, etc instead of just biking.

well whatever you do, GOOD LUCK!!!

intervals while biking would be cycling hard for 1 min then easy for 1 min and keep doing that then increase time for hard cycling also squeeze butt muscles while cycling hard then relax them while easy cycling