When time is short and I want to ride, the quickest way to get a good workout and not “waste” the effort is to do intervals. Intervals also breakup the monotony of riding on a trainer.
My inverval sets look like this:
1) 2.5 minute warmup
2) 2.5 minute hard effort
3) 5 minute easy effort
4) Repeat #2 through #3 seven times
5) 2.5 minute hard effort
6) 2.5 minute cooldown
This is an hour workout.
Rode to a favorite podcast from PodRunner called “Hothouse”, 144 bpm, 72 rpm.
