Which type of intervals do you recommend?

I have bought my garmin 530 and has a theme for make intervals.
Near my house there is a road with about 1 km of free trail (road) for making intervals. I made 1X5

1 min very fast and 30 seconds resting and do that 5 times.

any other recommendation? unfortunately no more space to do more kilometers long distance.

Sounds to me like you can do some Tabatas :stuck_out_tongue_winking_eye:

thanks a lot, that it will help me to much

unfortunately still no have a power meter.

If no power meter, these are completely Full Gas efforts, as hard as you can go efforts, Heart Rate will lag behind and not represent your effort