Interval training

I went out for a quick interval workout tonight. Here is the heart rate data. I did 2 x 10 min Sub LT(lactate threshold) intervals with 10 min rest between. Take notice at the interval part. The key is to maintain your HR(heart rate) or Power for the entire interval just below Lactate Threshold(you have to know yours first). These are a necessity if you want to get faster. These intervals are designed to push your Lactate Threshold closer to your maximum HR. Translation, You can ride harder(faster) longer the closer your lactate threshold is to your max HR. Also these are totally individual, meaning that my LT could be way different than someone elses. Never do intervals based on someone elses HR.