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Dooks-Fatberg
In case anyone cares, my conclusion to this has been to buy the FB30 plan from Fitness Blender cos it was like £3 and all their videos are free on youtube so I can follow the same plan again later easily. I'm doing this first month just bodyweight or very light dumbbells and I'll add more weight over time. I'm going be adding in some evening turbo sessions but I think just steady riding rather than intervals.