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Ride at a pace that takes concentration to hold and lasts most of the hour you've got. If you can watch a TV show or talk in more than one or two words you're not riding hard enough. 2x20s are meat and potato for this. 10min warmup 20min on, 5min off, 20min on, 5min warmdown
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Intervals. Say 10 min warm up, 5 min at 30 sec sprint, 30 sec easy spin, 5 min easy spin, repeat, 5 minutes cool down to finish
This is an example, you can find plenty of others
hippy
Netakure
@mtsdw
I recently acquired a dumb trainer. No idea what type except that it's an on wheel made by tacx. Don't really want to invest in it (googling dumb trainers gives you ways to turn it in a smart trainer but meh) because I like riding outdoors but might be handy to train for half an hour / an hour when I work from home. How do I get the most out of that time? Just pop up a movie/episode and do some miles?
I'm also a newb so ftp efforts etc doesn't ring a bell :')