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@James1822
For cardiovascular fitness you really just need to get the miles in, some intervals might help, but there's no short cut. The traditional roadie method of keeping fit is to do a minimum of a 50 mile sunday run (casual pace) plus one or two shorter rides during the week of about 25 miles. So your looking at approx 3 hours in the saddle on sunday, which should give you good conditioning as well, i.e. your body will feel comfortable.