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@Chalfie
I think there's something in 3 sessions a week.
1 session on the turbo of intervals (3 mins? 8 mins? 20 mins?)
1 session on a bike of skills and / or 30:30:30 (find a football pitch, sprint for 30 seconds on the bike, get off, shoulder the bike, run for 30 seconds, recover 30 seconds repeat till vomit arrives)
1 session on a bike riding a distance