To train for these longer distances (several minutes of maximum output), it is suggested that the distance being trained for be subdivided, and the training interval effort focused on that shorter distance. For example, if one is training for a personal best mile ride on the bike, and the best time for the entire mile is 3 minutes on the bike with the best 1/4 mile segment being 30 seconds and the best 1/2 mile segment being 80 seconds, the training interval could be set at either 1/4 or 1/2 mile and the time for this training interval set at your personal best minus 3 to 5 seconds. In this example the training interval might be chosen as 1/4 mile with a goal of a 25 second time. And the rest interval should be 2 times the training interval (as lactic acid clearance does not require the same recovery time as recharging the intracellular metabolic machinery).